Eggs are good for your health and are full of benefits. Despite
this, there are still many people who believe that consumption should be limited. If
not in particular subjects, on the contrary, frequent and strongly
recommended consumption. At any age. Here’s everything you need to know about eggs. Eggs rich in benefits, because so many are afraid of them
It all began in 1968, when the egg industry was forced to face the many recommendations of the American Heart Association. These recommendations included a limited consumption of eggs, maximum three per week. The reason
The cholesterol present in food – according to old scientific beliefs – would have excessively increased that present in the blood. The risk, therefore, was to run into dangerous cardiovascular diseases. It goes without saying that these recommendations have had a negative impact on the egg industry and, of course, also on the food choices of many people. Eggs raise cholesterol
Absolutely not. Indeed, quite the opposite. Several researches,
conducted since 1995, have been able to show that “egg intake is not associated with an increased
health risk”, reads a
scientific article published in Annals
of Nutrition and Metabolism. The reasons
that have led to error are many, including the fact that once
scientific research was not carried out as scrupulously as it is
today. In addition, it appears that much of the cholesterol in eggs is not
absorbed by the body. “Consequently,
the consumption of eggs does not have a significant impact on the concentration of
cholesterol in the blood,” says Lopez Sobaler, of the University
of Madrid.
Eggs are good for your health, are rich in benefits and do not raise cholesterol. They are bad for the liver The vitamins contained in eggs
Eggs are considered a complete food from a
nutritional point of view: they contain lipids, proteins, vitamins, minerals and
essential trace elements. All associated with a reduced caloric intake: 140 kcal per 100 g (an average egg weighs 60
grams). Eggs are very rich in vitamins, in particular A, B12,
riboflavin and choline. They also contain iron, zinc and calcium. It has a
very low carbohydrate content, less than 0.7%. The main sugar of
the egg is glucose (about 0.37 g per 100 g of whole egg) and is
mostly found in egg white (0.34 g per 100 g of egg white versus 0.18 g
per 100 g of egg yolk). Fructose, lactose, maltose and galactose are
present in small traces. Vitamin content of eggs
Table of vitamin content of eggBenefits of eggs, improve hypertension
The scientific literature has reported several positive tests
in which eggs play a beneficial role against hypertension.
The credit is due to some peptides derived from egg yolk, ovotransferrin
and hydrolysates of albumen. Oral administration of these peptides
helped to significantly reduce blood pressure and,
consequently, the onset of cardiovascular events. The benefits of eggs
The benefits of eggs can be summarized as follows:
Excellent protein source
They help reduce cholesterol
Help reduce hypertension
Help lose weight
They are an excellent source of energy
They are highly digestible An egg a day keeps the doctor away
As confirmed by numerous studies, and by Jo Ann Carson,
professor of clinical nutrition at UT Southwestern Medical Center in
Dallas, «Eating a egg a day as part of a healthy diet for
healthy individuals and a sensible thing to do ‘. On top of that, a study published in
May in the journal Heart found that one egg a day can really keep
the doctor away. The study, conducted on about 500,000 adults in China,
showed that eating one egg a day reduces the risk of heart
disease, cardiovascular disease and stroke. Finally, and to dispel doubts, also the
American Heart Associations (AHA) believe that eating even one egg a day
can be part of a healthy diet. So, if you do not have particular
personal contraindications or conditions at great risk, eating eggs
can only do you well. And let’s forget the cholesterol “problem”, which has now
become a myth debunked even by the most shrewd science. The contraindications of eggs Eggs are not bad for the liver . On the contrary. However, if
you suffer from gallstones, regular consumption is not recommended because it could
favor the expulsion of the stone and, consequently, cause biliary colic.
There are no other indications than, of course, a full-blown allergy. We remember
that egg allergy occurs since childhood and rarely lasts beyond 3
years of age (but it is not impossible that it lasts until adulthood). Scientific sources
Pelletier X., Thouvenot P., Belbraouet S., Chayvialle JA, Hanesse B., Mayeux D., Debry G. Effect of egg consumption in healthy volunteers: Influence of yolk, white or whole-egg on gastric emptying and on glycemic and hormonal responses. Ann. Nutr. Metab. 1996; 40: 109–115. doi: 10.1159 / 000177903
Lopez Sobaler AM, Aparicio Vizuete A., Ortega RM Role of the egg in the diet of athletes and physically active people. Nutr. Hosp. 2017; 34: 31–35. doi: 10.20960 / nh.1568.
Kim J.E., Campbell W.W. Dietary Cholesterol Contained in Whole Eggs Is Not Well Absorbed and Does Not Acutely Affect Plasma Total Cholesterol Concentration in Men and Women: Results from 2 Randomized Controlled Crossover Studies. Nutrients. 2018;10:1272. doi: 10.3390/nu10091272.
Nys Y., Sauveur B. Valeur nutritionnelle des oeufs. INRA Prod. Anim. 2004;17:385–393
Yousr M., Howell N. Antioxidant and ACE Inhibitory Bioactive Peptides Purified from Egg Yolk Proteins. Int. J. Mol. Sci. 2015;16:29161–29178. doi: 10.3390/ijms161226155
Young D., Fan M.Z., Mine Y. Egg Yolk Peptides Up-regulate Glutathione Synthesis and Antioxidant Enzyme Activities in a Porcine Model of Intestinal Oxidative Stress. J. Agric. Food Chem. 2010;58:7624–7633. doi: 10.1021/jf1011598
Liu L., Xu M.S., Tu Y.G., Du H.Y., Zhou Y.L., Zhu G.X. Immunomodulatory effect of protease hydrolysates from ovotransferrin. Food Funct. 2017;8:1452–1459. doi: 10.1039/C6FO01669C.
Liao W., Chakrabarti S., Davidge S.T., Wu J.P. Modulatory Effects of Egg White Ovotransferrin-Derived Tripeptide IRW (Ile-Arg-Trp) on Vascular Smooth Muscle Cells against Angiotensin II Stimulation. J. Agric. Food Chem. 2016;64:7342–7347. doi: 10.1021/acs.jafc.6b03513.
Majumder K., Chakrabarti S., Morton J.S., Panahi S., Kaufman S., Davidge S.T., Wu J.P. Egg-derived ACE-inhibitory peptides IQW and LKP reduce blood pressure in spontaneously hypertensive rats. J. Funct. Foods. 2015;13:50–60. doi: 10.1016/j.jff.2014.12.028.
Chen S., Jiang H.M., Peng H.H., Wu X.S., Fang J. The Utility of Ovotransferrin and Ovotransferrin-Derived Peptides as Possible Candidates in the Clinical Treatment of Cardiovascular Diseases. Oxid. Med. Cell. Longev. 2017 doi: 10.1155/2017/6504518.
