Few foods have ever come under the scrutiny of the scientific world as eggs. Some nutritionists say that this is the healthiest diet food, others are categorically against it. Is it really better to give up scrambled eggs forever, or are the stories about the “terrible and harmful chicken egg” significantly exaggerated? .?
Instead of the preface
There is an assumption that this product entered the diet of ancient people long before the first chickens were domesticated. It will not be wrong to say that it has been feeding a person for several thousand years. All this time, in many cultures, the egg has been a symbol of fertility, life and rebirth. In Christianity, eggs with colored shells symbolize Easter, and the ancient Egyptians believed that this product was created by the gods from the Sun and the Moon. It is believed that the inhabitants of Southeast Asia or India were the first to start eating eggs. Then they learned about them in Egypt, Greece and other countries of the ancient world.
In the XVII century. the favorite delicacy of the French were cocktails made from sour fruit juices and eggs. In the XIX century. mankind has thought of drying this product. This practice helped the military to survive during World War II. And our usual cardboard egg trays appeared only in 1911.
It is difficult to say in which country they first learned to cook delicious eggs. However, the first gourmets could not help but notice that they quickly satisfy hunger, are easily digested by the body, and, in addition, they are delicious.
Nutritional characteristics
Egg is a rich source of high quality proteins, vitamins, minerals and essential fatty acids farmer-online.com.
More than half of the existing proteins are found in egg white. It also contains the main reserves of selenium, vitamin D, B2, B6, B12, as well as zinc, iron and copper. But the yolks are the more high-calorie part of the egg, which contains more fat, as well as cholesterol. farmer-online.com, fat-soluble vitamins A, E, D and K. And depending on the diet of chickens, some eggs contain impressive servings of omega-3 fatty acids.
Nutritional value at 100 g
Caloric content 143 kcal Proteins 12,62 g Fats 9,81 g Carbohydrates 0,79 g Vitamin A 487 IU Vitamin D 35 IU Vitamin E 1,25 mg Vitamin K 0,62 μg Vitamin B1 0,15 mg Vitamin B2 0,52 mg Vitamin B3 0,15 mg Vitamin B5 1,44 mg Vitamin B6 0,17 mg Vitamin B9 47,4 μg Vitamin B12 1,3 μg Choline 251 mg Betaine 0,6 mg Calcium 53 mg Iron 1,83 mg Magnesium 12,3 mg Phosphorus 191 mg Potassium 134,1 mg Sodium 140 mg Zinc 1,33 mg Copper 0,42 mg Selenium 37,2 μg Fluorine 1,12 μg Cholesterol 423 mg Water 75,8 g Ash 0,9 g
Not so bad cholesterol? ..
At the turn of the 1950th century, scientist Nikolai Anichkov conducted an experiment on rabbits. He introduced pure cholesterol into the diet of animals. As a result, the condition of their arteries deteriorated, and the results of the experiment led to the conclusion that cholesterol causes heart disease. Later, in the 300s, Ansel Keys published the results of another study, concluding that people who eat animal fats are more likely to develop heart disease. Although it is worth noting that today such conclusions raise doubts among scientists. Well, both of these scientific experiences have created a fear of cholesterol and animal fats. Yes, and modern international associations of cardiology recommend consuming less than 45 mg of cholesterol per day. The yolk of a small chicken egg contains approximately XNUMX% of the recommended norm. And this, you see, is a lot.
The results of one of the first scientific experiments, which was to determine how a chicken egg affects cholesterol in the bloodstream, were disappointing. Harvard researchers have announced that it is enough to eat this product every day for 3 weeks and get from 97 to 418 mg of cholesterol per day so that the indicator of low-density lipoprotein (the so-called bad cholesterol) increases by 12 percent. Brazilians had a similar experience in 2006. The results are also disappointing: if you use 3 eggs a day for a long time, the blood cholesterol will increase by almost 30 percent.
After such results, scientists were very surprised by analyzing the performance of another experiment conducted in 2008. This time, 19 participants in the study ate 1 egg daily for a month. After this time, none of them showed changes in the blood formula. After that, scientists began to talk that the relationship between cholesterol and egg yolks is not an indisputable fact. ...
Then, in different countries, researchers conducted many more experiments, which gave very different results. This is how a new assumption appeared: 1 chicken egg per day does not raise bad cholesterol levels. ...
Moreover, already in 2013 a new scientific statement appeared for scientists: chicken eggs really increase the concentration of cholesterol, but only “good” (high density lipoproteins), and this already contributes to the replenishment of healthy eye stocks of lutein and zeaxanthin.
Benefits for man
We all know that chicken eggs are versatile and delicious food. But few know that this product protects the skin and eyes from ultraviolet radiation, improves liver and brain function. And these are just some of the facts from a complete list of its undeniable benefits. ..
Protein source
This is one of the few foods that can provide the body with proteins, since it contains all the amino acids necessary for a person. 1… The fact that the World Health Organization uses egg white as a standard for evaluating protein in other foods testifies to the exceptional benefits of this food. And the average specimen weighing about 45 g contains more than 5,5 g of proteins. These substances are beneficial to humans for several reasons, ranging from weight loss to heart health. Proteins are more often remembered when there is a need to repair or build muscle, but they also have many other benefits for almost all systems and organs of the body.
In particular, a component that lowers blood pressure was found in egg whites.
Reduces the risk of developing heart disease
It may sound strange, but eggs make your heart stronger and healthier. ..… On the one hand, for many years we have been convinced that the fats contained in this product clog blood vessels and are dangerous for the heart. ..… But it turned out that if whites and yolks are cooked correctly and combined with healthy food, on the contrary, they will help the cardiac system. And one of the reasons is the presence of omega-3 fatty acids. It is important to understand that omega substances are found mainly in the eggs of domestic hens, and they are almost absent in the farm version.
Vision benefits
One of the signs of aging in the body is visual impairment. However, there are some nutrients that prevent these degenerative processes. Two of them, lutein and zeaxanthin, are found in chicken eggs. These are powerful antioxidants that can accumulate in the retina of the eye. Research shows that consuming enough of these substances significantly reduces the risk of cataracts and prevents macular degeneration. After 4 weeks of regular consumption of this chicken product, the concentration of lutein in the body rises by 28-50%, and the level of zeaxanthin rises by 114-140%. Well, do not forget about vitamin A contained in eggs (there are about 1 mcg in 75 egg) and plays an important role in eye health.
Choline source
Chicken egg – one of the best sources of choline in the diet of modern man.
It contains about 35% of the daily value of this substance, which, according to some studies, is not received by almost 90% of the population of developed countries.
Choline is an essential nutrient especially needed by pregnant and lactating mothers as it affects the immune system of the baby. This substance promotes the functioning of the brain, improves memory, prevents the occurrence of hypertension, defects in the functioning of the nervous system and liver. As a source of choline, eggs are beneficial in preventing certain cardiovascular diseases, 
inflammation, breast cancer. They are important for maintaining the body’s performance in elderly people.
Promotes Weight Loss
This relatively low-calorie food can be a great ingredient on a weight loss menu. Due to its ability to maintain a feeling of fullness for a long time, this product will save you from overeating and excess calories. An experience conducted by American scientists showed that obese people who ate eggs for breakfast ate less food than usual over the next 36 hours. Chicken has also been shown to help prevent metabolic disorders, particularly in people over 40 years of age.
Benefits for skin, hair and nails
Lutein and zeaxanthin contained in eggs are beneficial not only for the eyes, but also for the skin. They protect the epidermis from UV radiation. Also, scientists have found in this product 5 from 8 substances that effectively protect against skin cancer.
Hair and nails are almost the first to react to an imbalance of vitamins and minerals. Probably, many have noticed: it is enough to introduce chicken eggs into the diet for the nails and hair to regain a healthy look and begin to grow faster. This is due to the fact that the product contains zinc, sulfur, vitamins A and B12.
Strong bones
Boiled eggs can be chosen as a dietary source of vitamin D. This substance is important for healthy bones and strong teeth. Vitamin aids in the absorption of calcium and regulates the level of the mineral in the body. Through this process, a person will receive a sufficient amount of this nutrient. By the way, one average chicken egg contains almost 45 IU of vitamin D.
Other health benefits of eggs ..:
- strengthen muscles, promote healthy muscle growth;
- activate the brain;
- have a beneficial effect on the functioning of the nervous system;
- provide the body with energy;
- strengthen the immune system (due to the content of vitamins A, B12, selenium);
- useful for pregnant women and the unborn child (prevent pathology in the development of the fetus).
Possible health risks
Some researchers advise caution when using this product for people with diabetes, high cholesterol, or hypertension. Canadian cardiologists argue that individuals with diabetes who regularly eat eggs are more likely to develop heart disease. These people are advised to consume only protein.
Scientists from Harvard also said their word. They caution against combining eggs with cheese, ham, bacon, white bread, and other high-calorie foods. It is also not advised to eat raw eggs, since raw egg white interferes with the absorption of biotin, a substance important for maintaining healthy metabolic processes. In addition, there is a high likelihood of contracting salmonella. ...
People with allergies will have to refuse this product. The reaction to the product is manifested by skin rashes, shortness of breath, stomach pains, and in rare cases, anaphylactic shock.
Not all eggs are the same.
Only at first glance it may seem that all chicken eggs are the same and there is no difference which tray to buy ..… In fact, the nutritional value and composition of the beneficial components of this product directly depends on the diet of the chickens and their living conditions. Specimens laid by domestic chickens, which regularly go outside and feed on grass, are considered more useful. In addition, domestic layers are 98% less likely to contract Salmonella.
According to some sources, compared to farm eggs, homemade eggs contain:
- one third less cholesterol;
- a quarter less saturated fat;
- 2 / 3 contains more vitamin A;
- 2 times omega-3;
- 3 times more vitamin E;
- 7 times beta carotene.
How to choose and store the product
The first rule when choosing chicken eggs is to avoid foods with damaged shells, as bacteria can penetrate through the cracks. ...
It is not recommended to wash the shell as this process removes the protective shell on the outside. It is important to know that eggshells contain many small pores through which bacteria can penetrate, so raw eggs are not the best option to eat.
Most accurately, the smell, the consistency of the protein and yolk will tell about the freshness of the product. You can check their quality using ordinary water. A fresh egg will always sink to the bottom, and a rotten one will float. To understand what is under the shell (raw or boiled egg), it is enough to unwind it on a flat surface. Raw will spin slowly, boiled will spin easily, quickly and for a long time.
What does marking mean
Perhaps everyone knows that eggs from stores always contain a stamp-marking. In addition to the expiration date, she tells a lot about the product.
In the CIS, chicken eggs are usually divided into “C” and “D”. Thus, the category of products is designated – canteens or dietary ones. It should be understood that both options are the same chicken eggs (perhaps even from the same laying hen), the only difference is in freshness. Diet – very fresh, almost straight from the nest. Their exceptional freshness is preserved for 7 days, after this period the product becomes “table” and can be stored in the refrigerator for up to 90 days, and in room conditions – no more than 25 days.
Chicken eggs are also classified by weight. The higher the grade, the more the specimen weighs. First-class ones should not weigh less than 70 g, and representatives of the 7th grade can fall short of up to 45 g. There is also the highest grade – eggs weighing more than 75 g, but such giants are very rare.
A slightly different classification is followed in European countries. There, an A-Extra class egg is the freshest product (an analogue of our dietary eggs). And then, in the course of “aging”, the eggs move from class to class, from A to C.
But the color of the shell means absolutely nothing. More precisely, he says only that white chickens laid white eggs, yellow ones – dark birds. However, this indicator does not in any way affect the nutritional characteristics and quality of the product itself. ...
Use in cooking
Use in cookingIn the food industry, eggs are used as a separate dish or as an ingredient in more complex recipes. They can play a role:
- baking powder (whipped proteins are added to sauces, creams, soups, dough);
- thickener (yolk gives sauces, dough or creams the necessary consistency);
- emulsifier (the yolk is used to make mayonnaise);
- clarifier (whipped whites lighten broths).
Ways of preparation
Boil
To boil properly, the eggs must be laid out in 1 row in a saucepan. Pour in preferably cold salted water. It will take 3 minutes for the product to cook soft-boiled, 4-5 minutes “in a bag”, 7-8 minutes when hard-boiled. Cook over medium heat. Time to mark from the moment of boiling. After boiling, rinse the eggs with cold water.
Make poached eggs
Make poached eggsPour about 2,5 cm of water into a saucepan, bring it to a boil and carefully pour a fresh egg into it without damaging the yolk. Cook for 1 minute, remove from heat, but leave the egg in water for another 10 minutes.
To fry
This can be done in many ways. Cook with fried eggs, scrambled eggs, scrambled eggs, frittata, or your favorite recipe. In addition, eggs can be baked, stuffed, added to dough, cocktails can be prepared, including a delicious and healing mogul.
Use in home cosmetics
As a natural cosmetics use both components of the product – proteins and yolks. Egg whites contain a lot of vitamin A and collagen, which makes them effective in combating scars, burns, wrinkles, acne. Egg yolk is an excellent way to nourish and enhance hair growth.
Masks for face
Recipe 1. It’s hard to find an easier, but equally effective recipe than this. It is enough just to beat the egg and apply the mixture on the face. Hold for half an hour. A whole egg is suitable for normal skin, only protein – for oily, yolk – for dry.
Recipe 2. Mix egg white, half a tablespoon of starch (preferably corn), a couple of drops of lavender essential oil. Hold for approximately 30 minutes.
Recipe 3. Mix the whipped proteins from 2 eggs and 2 tablespoons of yogurt (without fillers). To relieve irritation on the face to keep about half an hour.
Recipe 4. Mash 1 ripe avocado, to which add 50 ml of honey and 1 egg yolk. Hold for about 15 minutes, then rinse and apply a moisturizer.
By the way, the same mixture is suitable as a mask for hair and scalp.
Hair masks
Hair masksRecipe 1. Mix 2 eggs with 2 tablespoons of olive oil and 1 tablespoon of honey. Apply to the entire length of hair, wrap with plastic wrap and a towel. Keep at least an hour.
Recipe 2. The comb from 2 yolks and 1 a tablespoon of mayonnaise makes it easier to comb curly hair. Also, this tool is suitable for dry and brittle curls.
Interesting facts about eggs
Did you know about such facts ..:
- It is possible that in Colombia tourists will be offered iguana eggs with white rum as a snack. For the local population, such a dish is not considered exotic.
- Norwegians use hard-boiled eggs of gulls for beer.
- The largest in the world – ostrich eggs (one ostrich equivalent 24 chicken).
- The older the chicken, the larger the eggs it lays.
- To “create” one egg a chicken spends from 24 to 26 hours.
- For a year, one chicken, depending on the breed, can lay 300-325 eggs.
- According to its nutritional qualities, chicken protein is second only to breast milk.
- The color of the yolk depends on the diet of the chicken.
- There is International Egg Day (every second Friday in October).
For many years, chicken eggs have been viewed as hazardous to health. Cholesterol, which is contained in a fairly large amount in the product, played a cruel joke on them. Recently, however, scientists have looked at this product in a new way. ..… Now researchers are not so categorical and are increasingly recalling its beneficial properties. However, a sense of proportion and a balanced diet has not been canceled.
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