Nutritional composition of eggs and effects on health


Easter holidays are ahead of us, when many consume far more eggs than usual. During this period, the question is several times whether eggs can be part of a varied and balanced diet and what all eggs contain. The fact is that they are an important source of protein, essential amino acids, vitamins and minerals, without the worry of being able to buy two eggs a day.

eggsPHOTO: Dreamstime

eggsIt consists of three main parts: shell, egg white and egg yolk. The shell and its membranes are not edible but play an important role in egg quality as they serve as a physical barrier against microbiological contamination, even before, for example, Salmonella. The bark is of inorganic origin, as 95% of them are minerals, mainly calcium carbonate.

The total number of eggs represents about 76% of the water, which makes the egg less energetic (133 kcal / 100 g). Egg white is a predominantly aqueous solution of proteins, carbohydrates and minerals, while the egg yolk has almost 50% dry matter, consisting mainly of fat (65%) and protein (33%). Eggs contain all the essential amino acids linked to proteins of high biological value (100), which means they can be easily used by our body. Eggs also contain minerals, which include phosphorus, zinc, calcium and iron, and many vitamins, especially vitamins D and A, and various complex vitamins B, p. vitamin B12, riboflavin (B2) and pantothenic acid (B5). Eggs are also a source of choline, a vitamin-like substance that plays a role in liver function and contributes to the metabolism of fat and homocysteine. The eggs also contain lutein and zeaxanthin. These are carotenoids, which are the subject of much scientific research, and some suggest the possible protective effect of oxidative damage and oxidation of lipoproteins, and preservation of vision health.

Nutritional composition of eggs

How many eggs do they actually eat?

Fats in eggs are found in egg yolks (33g / 100g) and represent half the energetic value of the whole egg. The fat composition of the eggs varies depending on the way laying hens are raised, since hen's eggs have a higher content of omega-3 fatty acids, compared to the stable and the rearing of the batteries and to fatty acid composition generally slightly modified.

Many eggs also contain186 to 230 mg of cholesterol. Cholesterol belongs to the sterols and has several important functions in the body. Among other things, it ensures the permeability and fluidity of the cell membranes and acts as a starting material (precursor) from which other substances can be biosynthesized in the body, e.g. bile acids, hormones and vitamin D. However, excess cholesterol in the body can lead to many health risks. The accumulation of cholesterol in vital organs (liver, adipose tissue, cardiac arteries) can lead to liver failure, inflammation and atherosclerosis. It should be added that the human body approximately 78% of cholesterol biosynthesis only (about 1000 mg per day) and about one fourth contributes to cholesterol from the diet. Although the results of several studies are contradictory, epidemiological studies have not shown convincing links between egg consumption and the risk of cardiovascular disease. This may be partially related to the presence of other nutrients in eggs that protect against oxidative stress and dyslipidemia. The effect of foods consumed on cholesterol on the risk of developing cardiovascular disease is still the subject of much debate. In most people, cholesterol consumption has a minor effect on the dietary intake of cholesterol in the blood, and in the population, this effect may be greater. Furthermore, due to the fatty acid composition of the eggs, it is recommended, especially for the most vulnerable individuals, not to exaggerate with the use of eggs. There are no uniform recommendations as to what the upper limit of egg consumption is, but for most people, up to five eggs per week should not pose a health risk.

So we should eat two eggs for breakfast

How often do you eat eggs for breakfast?PHOTO: Thinkstock


Holin is a natural substance that is needed in the body for the normal functioning of cells. It participates in the synthesis of lipids and transport, some cellular reactions, development of the neural tube and many metabolic processes. It is also important in transporting excess triglycerides from the liver, which can lead to liver fatigue due to lack of cholinin. Studies also indicate the important role of colin in the development of brain and memory centers for the development of the fetus and newborn, so sufficient intake is particularly important in pregnant and nursing mothers. In addition, choline also serves as a component for the biosynthesis of the nervous transporter of acetylcholine. Choline may partly produce the body itself and, in part, must be introduced into the body with food. The recommended intake for women is 425 mg / day and for men it is 550 mg / day. Hill needs to increase slightly in pregnant and lactating women. One large egg contains about 125 mg of choline, which is predominantly in the yolk.

All of these contain boiled eggs


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