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Eggs are an extremely valuable product that is worth adding to our diet. Today, we know very well that the benefits of eating eggs far outweigh the risks. Eggs are primarily an excellent source of protein and many other valuable nutrients. That is why they are so often included in the diets of athletes, children, and the elderly.
One egg (approx. 50g) contains approx. 7g of protein, and interestingly, there is more protein in the yolk than in the white. The protein found in eggs is a high biological value protein, which means that our human body absorbs it almost entirely. In addition, eggs contain omega-3 fatty acids (DHA), which significantly support brain function, the cardiovascular system, hair and skin health, and better immunity. Eggs also contain choline and lecithin, which also support brain function and development and promote blood vessel health. In addition, they contain all the essential amino acids that our body cannot produce on its own and must be supplied through food. When it comes to vitamins and minerals, eggs contain vitamins such as:
- Vitamin A is responsible for proper vision, skin health, the immune system, as well as the skeletal, nervous, and reproductive systems.
- Vitamin D, which supports calcium and phosphate metabolism, supports the circulatory system, endocrine system, and pancreas.
- Vitamin E protects our cells, affects heart and muscle health, and is also essential during pregnancy.
- Vitamin B6, which regulates hormones and also strengthens the heart and immune system and supports hemoglobin production.
- Vitamin B12, which participates in the formation of red blood cells in the bone marrow, DNA synthesis, protein, fat, and carbohydrate metabolism, and supports the skeletal and immune systems.
- Vitamin K is responsible for blood clotting, supports bone mineralization, supports wound and bruise healing processes, and strengthens blood vessel walls.
In addition, eggs also contain iron, calcium, selenium, zinc, and phosphorus.
Eggs are one of the few foods that contain all the nutrients we need to live.
No! It is a myth that eggs raise blood cholesterol levels. Current research shows that daily consumption of eggs by healthy people is completely safe and has many benefits. Eggs are such a good source of vitamins and nutrients that the AHA (American Heart Association) no longer sets a limit on their consumption.
Yes, eggs even contain collagen. It is found in the egg membrane and is highly absorbable by the human body. What is more, it does not cause allergic reactions, unlike collagen derived from pig or cow skin. The membranes found in eggs are not only beneficial for joints and tendons due to collagen, but also thanks to the presence of chondroitin, glucosamine, and hyaluronic acid—essential components of connective tissue (the body's basic tissue that connects and supports organs). Studies show that just eight weeks of supplementation with this membrane has a beneficial effect on our joints.
It should be remembered that chicken eggs are not the only source of high-quality protein. Turkey eggs contain a similar amount of protein and fat as chicken eggs, and additionally contain more iron. Quail eggs can be a good alternative for people who are allergic to chicken eggs. They also contain more minerals (iron, calcium, and phosphorus). We rarely eat duck eggs because they are quite often infected with salmonella, although they contain more protein and fat than chicken eggs.
Eggs in any form are a perfect idea for breakfast. Whether scrambled, in an omelet, fried, or boiled, they are all an excellent source of protein and fat, allowing us to create a protein- and fat-rich breakfast that will give us energy for the whole day, improve our mood, and additionally lower cortisol levels in the blood.
Raw eggs contain an antagonist of biotin (deficiencies of which cause, among other things, intestinal problems and muscle pain), namely avidin (a protein). Therefore, consuming large amounts of raw eggs can lead to biotin deficiencies. It is better to heat-treat eggs, which will destroy avidin and denature the protein, making it easier to digest. In addition, eating raw eggs increases the likelihood of salmonella poisoning.
Chicken eggs are like surprise eggs—they contain many wonderful vitamins and nutrients that help our bodies.
functions better. It is a myth that eggs raise cholesterol, so we have nothing to fear and can safely eat them for breakfast, for example, in the form of scrambled eggs or shakshuka, creating a protein- and fat-rich breakfast full of energy for the whole day. It is worth remembering that, in addition to chicken eggs, we also have quail, turkey, and duck eggs, which also contain a lot of protein and vitamins. However, it is best to avoid raw eggs, as they do not cause significant muscle growth and can only lead to biotin deficiencies and increase the risk of salmonella poisoning.
Bibliography:
- https://lacaloria.pl/artykuly/o-wplywie-jaj-na-organizm-czlowieka/
- "Are eggs good for your brain?" - Andrew Huberman
- The book "Sports Nutrition" - Justyna Mizera, Krzysztof Mizera
Prepared by: Wiktoria Kubicka
