Egg whites: health benefits and harms

Egg yolk benefits and harms

In ancient times, the yolk of the bird was considered a symbol of the sun and a lot of healing properties were attributed to it. That is why pagans often brought eggs and their yolks to the deities.

In liquid form, egg yolk makes up 33% of the total volume of the product. More precisely, an average chicken egg weighing up to 60 grams has a yolk weighing 17 grams.

Composition of chicken yolk

The chemical composition of the egg yolk is truly unique, because nature had to provide the chicken embryo with everything necessary for full development.

Thus, more than 50 biologically active elements are observed in the composition of chicken yolk, among which are:

hydrogen, carbon, nitrogen and oxygen;
protein fractions in the form of protein;
water;
ash elements;
minimum amount of carbohydrates (up to 2 g);
lipids;
lecithin;
polyunsaturated fatty acids (linoleic and linolenic);
monounsaturated fatty acids (palmitoleic and oleic);
saturated fatty acids (palmitic, myristic, stearic);
carotenoids in the form of zeaxanthin and lutein;
all fat-soluble and water-soluble vitamins, and these are: choline, niacin, biotin (vitamin H), vitamin D (calciferol), B vitamins (cyanocobalamin, thiamine, riboflavin, pyridoxine, pantothenic and folic acids), vitamin A (retinol), vitamin E (tocopherol), beta carotene, ascorbic acid (vitamin C);
minerals such as cobalt, chromium, molybdenum, calcium, phosphorus, manganese, magnesium, potassium, copper, sodium, iron, chlorine, zinc, iodine and sulfur.

The total calorie content of 100 grams of egg yolk is at least 352–358 kilocalories.

The energy percentage ratio of proteins, fats and carbohydrates is 18/78/2%.

The benefits of chicken yolk

Despite many years of myths about the exceptional harm of yolk for the human body, scientific research has proven more benefits than harm.

So, egg yolk:

promotes proper intrauterine development of the fetus;
helps in establishing protein-fat metabolism;
has a beneficial effect on the functioning of the nervous system (in particular, it relieves bad mood and improves memory);
normalizes the functioning of the liver and bile ducts;
helps cope with chronic fatigue;
acts on the formation of the hormone testosterone;
due to excellent absorption, it supplies the body with omega-3 and omega-6 acids, strengthening the cardiovascular system;
melatonin rejuvenates the skin and also strengthens hair and nails.

The use of chicken yolk in cooking

In cooking, egg yolk is in great demand due to its excellent binding properties necessary for emulsifying ingredients.

It is also used to make a number of well-known classic sauces, from mayonnaise to Hollandaise sauce.

In addition, this part of the egg is actively used as a thickener.

Without a yolk, it is difficult for a cook to add a voluminous texture to a finished dessert, where the ingredient is custard.

Even in the distillery business, egg yolk has taken pride of place in the famous egg liqueur.

But true chefs recommend that before adding yolks to dessert dishes, first grind them with sugar in a porcelain bowl.

Damage to chicken yolk

In fact, there are no categorical prohibitions on consuming yolk.

True, it is worth taking into account the dosage when forming a diet plan and those who already suffer from excess body weight, obesity and “off-scale” cholesterol in the blood should be careful.

In addition, it is worth remembering about heat treatment and today avoid eating raw egg yolks in order to avoid the risk of contracting the infectious disease salmonellosis.

Men are advised to eat no more than four yolks per day, and women - only one or two.

Is egg white harmful?

Despite the value of chicken eggs, many consider them quite harmful and avoid their use in the daily diet. However, the only possible harm stems from concerns about the cholesterol content of eggs. Fears can be dispelled by scientific fact that testifies in favor of egg whites.

“Bad” cholesterol, the excessive consumption of which contributes to the formation of vascular plaques, is found in the yolk, but not in the white. 100 grams of egg yolk contains 250 milligrams of cholesterol, its content in the protein is zero. If there is a problem with cholesterol, it is not at all necessary to give up chicken eggs; it is enough to consume egg whites without the yolk.

The possible harm of egg whites lies only in individual intolerance to the protein. Chicken yolk is a much weaker allergen than protein. In 60% of cases, an allergy to egg white is accompanied by an allergic reaction to chicken meat.

People suffering from such allergies need to remember that chicken eggs are an integral component in the production of bread and confectionery products, some sweets, mayonnaise and other products.

What are the benefits of egg white?

There is a lot of discussion about the benefits of egg whites and whether they should be eaten. The weight of the yolk and white together with the shell is on average 55-70 grams. At the same time, 100 grams of chicken egg contains 170-180 kcal. Most of the calorie content comes from the yolk, and the protein part is 80-85 percent formed from water. The 15-20 percent that remains is organic matter.

The volume of protein in the protein is 10%, which includes the following elements:

ovoglobulin;
ovomucoid;
lysozyme;
ovalbumin;
ovotransferrin.

The amount of carbohydrates in the composition is 0.6-0.7%, and fats - 0.3%. Thanks to these qualities, the product is considered dietary. Many people know what is contained in eggs, so feel free to add them to your diet without fear for your figure.

Protein contains a wide range of microelements and amino acids that humans need. And it also has a very multifaceted effect:

Cleanses the body of harmful substances. Scientists have proven that egg protein plays a major role in reducing cholesterol and improving the functioning of the heart muscle and blood vessels.
Replenishes the body with a full set of amino acids that improve brain function, accelerate cell regeneration processes and optimize the production of connective tissue.
Saturates the body with an enzyme that provides the body with energy.
Covers the deficiency of tocopherol, calciferol, B vitamins and other elements.

The benefits of egg white have been proven for a long time: it makes the body healthier and helps with various methods of use - externally or internally. Thus, scientists know the cosmetic properties of the product. Applying protein is a chance to protect oily facial skin, dry it slightly and reduce the activity of sebaceous metabolism.

Protein masks are popular and can be used as a prophylactic agent. The process of preparing and applying the composition takes a few minutes. The egg white is whipped and then applied to the skin using a brush. After the first layer has dried, the next one is applied, and so on for three approaches. After 5-7 minutes, the composition is washed off with warm water.

Protein is also used for the scalp (hair nutrition). If the goal is to strengthen the hair follicles, then it is recommended to mix the white of one egg with three tablespoons of yogurt, and then distribute the mixture over the entire length of the hair. After twenty minutes, it remains to wash off the mask. The result is improved structure and strengthening of the bulbs.

Features of egg white

Chicken eggs can be called a low-calorie product among other animal products. One egg weighs approximately 55-60 g. Moreover, for every 100 g of eggs there are 155 kcal. The main calorie content comes from the fatty yolk of the egg, while the white is its dietary part. Its calorie content is much lower. Chicken egg white contains water in the amount of 85% of the total mass. The rest are organic matter. Of all egg whites, 10% are proteins. These are ovalbumin, ovomucin and some others.

There is very little fat in the egg white. Their share in this part of the egg is only a third of a percent.

Carbohydrates – 0.75. Such a low content of these components allows egg white to rightfully be called a dietary product, so nutritionists advise people seeking weight loss to eat eggs without the yolk. This is a great way to get a lot of nutrients without harming your figure.

The cuisine of each country has its own recipes for preparing eggs, in which they can be either the main component of the dish or an auxiliary one. They are eaten boiled or fried. Some even prepare dishes using baked or pickled eggs. Many people believe that eating eggs raw is the most beneficial. It all depends on individual taste. They are also a necessary component of baking, added when preparing cutlets, salads, and used as a filling for pies. Therefore, it is very important to know what microelements are included in this product. What are its benefits and what are its harms for the human body.

Protein contains a number of elements necessary for the human body, such as amino acids and various minerals. Therefore, they must be included in the daily diet.

benefits and harms of boiled eggs

Application of egg yolk

Egg whites are the basis for making the airy meringue dessert. Meringue is deposited both in the form of a cake and used as a layer for cakes. To do this, the protein mass is applied to the pie and baked until a crispy crust forms. The main condition is not to burn the baked goods. The meringue is prepared for at least 1 hour at a temperature of 70 degrees.

Protein cream is widely used in the confectionery industry for decorating cakes and filling baskets, eclairs, and tubes. To diversify the taste and color, flavors and dyes are added to its composition.

Fresh proteins are placed in raw minced meat as a binding agent so that finished products (cutlets, meatballs) do not fall apart. Boiled eggs are added to appetizers, salads, and soups.

Folk recipes

Chicken egg white is used for medical purposes to stop severe nosebleeds, relieve pain from burns, restore a lost voice, and eliminate a sore throat.

Traditional recipes:

In case of poisoning with mercury and copper salts. To delay the absorption of toxic substances, it is recommended to eat raw egg whites.
For cuts. The film under the shell can be used as a plaster.
For headaches. Migraines that occur due to nervousness are recommended to be treated with a cocktail made from raw eggs and hot milk.
During a neurological attack. It is useful to apply boiled protein to a place with intense pain. It is believed that as the egg cools, the attack weakens.
For sprains, dislocations. The injured area is lubricated with balm, the recipe of which is borrowed from Tibetan medicine. To prepare it, 10 ml of alcohol is mixed with the white of one egg and flour until a mushy mixture is obtained. The balm is left for at least 2 hours. The compress is bandaged tightly.
For burns. The burned area is smeared with a white-yolk mixture of a raw egg.
For sore throat. Raw protein from two chicken eggs is mixed with 30 g of butter, 10 g of flour and 10 ml of natural honey. The resulting mixture is taken 15 g 2-3 times a day.
For uterine bleeding. Lemon juice (10 ml) is mixed with fresh proteins (6 pcs.), The resulting cocktail is drunk on an empty stomach, provided there are no digestive problems.

In cosmetology

Chicken eggs are the basis for many types of cosmetic masks, which are made not only at home, but also in salons. Eggs are suitable for all hair types and help improve hair texture.

The white is used for neutral and oily skin types, and the yolk for normal and dry skin types. These egg components can be used as the product itself or added to masks with essential oils, bran, berry and fruit pulp in accordance with the type of skin.

Egg white in cosmetology

This product is useful not only when eaten. External use can also bring many benefits. Cosmetologists advise using it to care for oily skin. It helps dry it out and normalizes the functioning of the sebaceous glands. It is also perfect for combination skin.

A mask made from this component is very easy to prepare and is suitable for frequent use. To prepare such a mask, you just need to thoroughly beat the egg white and cool it. This mask is applied in three layers. First, apply the first one using a brush, which should dry a little. The second and third layers are applied in the same way. The product should be washed off with warm water after 15 minutes.

Chicken egg white is also often used in hair care. To speed up hair growth and provide intensive nutrition, you can prepare such a simple mask. Take 3 tablespoons of yogurt or other fermented milk product, combine with the white of one chicken egg. The product is applied to the hair for 25 minutes, distributing it over the entire length. Women who use this recipe regularly claim that their hair becomes silky and its structure is significantly improved. This method is not only effective, but also accessible to every woman who wants to maintain her beauty without special expenses or visiting salons.

fried eggs - benefits and harms

Which is better - white or yolk?

As mentioned above, an egg consists of several elements:

protein;
yolk;
shell.

Having considered all the features of the protein, it is worth noting that the yolk is no less useful. It contains:

vitamins E, D, A and K;
zeaxanthin;
lutein;
zinc;
calcium;
folic acid;
vitamins B6 and B12.

As for the protein of the product, it contains no more than 10% of the mentioned elements. The main difference is in the protein, which is more abundant in the outer liquid shell of the egg.

Many people, arguing whether the white or the yolk is healthier, cite the high cholesterol content of the latter as arguments. But studies have shown that the level of the substance in question in the blood does not depend on the number of eggs consumed per day. At one time, the story of two brothers was passed down from mouth to mouth, one of whom consumed at least 100 eggs for a month, and the other excluded them from the diet completely. At the same time, the cholesterol level was lower in the first brother, but in the second brother it had to be reduced to a safe level.

Scientists have proven that the body receives 80-85% of the dangerous substance from the liver and only a small part from food. That's why you don't have to worry about the cholesterol in the yolk—it's safe in moderation. Moreover, the orange “core” of the product contains two types of acid - Omega-3 and Omega-6, without which normal development of the body is impossible.

In the case of protein, everything is complicated. The healing properties of eggs are described above, but protein is harmful and beneficial at the same time. Nature intended that this part contains 14 types of protein, 13 of which are distinguished by antimicrobial qualities. Often they are enough to protect the product from the penetration of viruses and bacteria. But it is difficult to predict how they will interact with similar “microorganisms” in the human body. Thus, some protein elements penetrate the walls of the gastrointestinal tract and lead to autoimmune diseases.

Another dangerous element is avidin, which prevents biotin from being absorbed normally. But this substance is responsible for controlling blood sugar and producing fatty acids. For this reason, some people eat the yolk but cannot tolerate the white. Some nutritionists claim that cooking destroys all biotin. In practice this is not the case. The third part of the substance remains active. That is why it is allowed to take yolks raw.

What is healthier in an egg - the white or the yolk - can only be understood by drawing up a comparative table of the content of individual elements and vitamins. The first number is the protein content, and the second is the yolk content (per 100 grams of product):

calories - 17/59;
fats - 0.06/4.5;
carbohydrates - 24/0.6;
proteins - 3.6/2.8;
saturated fats - 0/1.6;
cholesterol - 0/210 mg;
calcium - 2.3/22 mg;
sodium - 55/8 mg;
calciferol - 0/18 IU;
folic acid - 1.3/24.8 mcg.

Based on the indicators listed above, you can see how the white and yolk of an egg differ significantly. The first is rich in carbohydrates and protein, and the second is rich in calories, calcium and folic acid.

What harm is there from yolk

The damage to the yolk is mainly based on the presence of cholesterol and fats. The latter stimulate, at the same time, the production of testosterone. And cholesterol not only harms the body, but also benefits. Yolk cholesterol practically does not accumulate in the body of a healthy person, but is completely dissolved, due to which hormones and vitamins are produced.

Problems arise with the arrogant consumption of eggs. It is then that the level of cholesterol increases, which forms plaques on the blood vessels.

But in fact, increasing cholesterol levels varies from person to person. Many studies have shown that each body reacts differently to regular consumption of eggs: some experienced no changes in their bodies, others saw their cholesterol levels increase significantly, and some experienced improvement altogether.

Another danger that yolks hide is salmonella. These are rod-shaped bacteria that cause salmonellosis. It is an infectious disease that seriously affects the gastrointestinal tract and is very difficult throughout the entire period.

This disease is very difficult to treat, since Salmonella bacteria are very resistant to negative effects on them, unfavorable conditions, and also to some antibiotics. They settle in the intestine, attaching to its lining and invading tissue joints. At the same time, they release dangerous toxins that poison the human body, causing illness, diarrhea and vomiting.

Salmonella bacteria have the ability to infect not only the gastrointestinal tract, but also extend beyond it. They can travel through the bloodstream to other human organs and tissues. The liver, heart and some membranes of the brain can also be affected by salmonella. In view of this, infection by this type of bacteria can cause complications at any time.

This can be avoided through proper handling of the product and proper selection in the store. You need to buy fresh eggs that do not have any flaws in the shell. When consuming, it is advisable to heat them.

This product is not recommended for consumption by people who have serious diseases of the cardiovascular system, as well as those who are obese. In this case, eating eggs can really be harmful.

Chicken egg harm and contraindications

The harm from eating eggs consists not only in the amount they are consumed per day, but also in their processing, method of production and consumption. For example, eating a raw product carries a huge risk of contracting salmonellosis. And if you consume hatchery eggs, there is a possibility that a person’s immunity will decrease and the intestinal microflora will be disrupted. The fact is that in incubators, chickens, as a rule, are fed antibiotics, and accordingly they get under the shell and remain there, penetrating the human body. The same thing happens with nitrates, which are used to treat poultry feed in industrial enterprises.

It is advisable to completely avoid fried eggs, especially with mayonnaise and all kinds of industrial sauces.

You will have to stop eating eggs if you have urolithiasis and cholelithiasis. They can cause colic. An absolute contraindication is the diagnosis of liver cirrhosis and hepatitis.

Egg white is a strong allergen, so it should not be consumed if you have an individual intolerance to poultry. In its raw form, it contains an antitrypsin enzyme, which destroys the digestive enzyme, making it extremely difficult to digest.

Can egg whites be harmful?

Many people believe that eating eggs and egg dishes every day can be harmful.
The only justifiable concern about this is the cholesterol content. But this element is found only in the yolk of the egg. There is practically no protein in it. If 100 g of yolk contains about 250 mg of cholesterol, then in the protein its amount approaches zero. If you tend to be overweight and have high cholesterol levels in your blood, then to prevent the formation of plaques on your blood vessels, it is enough to exclude the yolk from your diet. You don't have to give up eggs completely. If your body does not tolerate protein, then you should also avoid eating eggs. This is practically the only harm that this valuable product can cause. Allergies to yolk are much less common. If a person is allergic to protein, then most likely he will not be able to tolerate chicken meat either. This relationship is observed in 60% of cases.

If you suffer from this allergy, don't forget that they are present in many dishes. These include baked goods, salads, and some confectionery products.

how many eggs can adults and children eat per day?

The benefits of eggs for children

The benefits of egg yolk for a child are enormous - it is a complete source of all essential nutrients. It contains lecithin, which regulates fat metabolism. It also ensures the full functioning of brain cells. Substances that prevent the development of anemia and rickets are found in large quantities in the yolk.

Thanks to lecithin, even an excess intake of bad cholesterol will not harm the toddler’s fat metabolism. It can only pose a danger to adults with obesity and metabolic diseases, since the calorie content of egg yolk is 352 kcal per 100 grams of product.

Hard-boiled yolk is introduced into the baby’s diet after seven months. It is recommended to give it with vegetables at lunchtime. During the first dose, the amount of yolk should not exceed half a pea in volume. Then, if no negative reactions occur, its amount is gradually increased. A year old baby can eat half a yolk five times a week.

Why are waffles harmful?

One Danish scientist, whose name is Stan Stender, worked on the problem of studying the harmfulness of waffles to the human body. He came to the conclusion that eating a pack of Latvian waffles quot;Selgaquot; (he gave an interview for Latvian TV) - this is equivalent to smoking 10 cigarettes in a day. It turns out they contained harmful trans fatty acids (trans fats). There were as many as 12 grams of them, while the norm per day is no more than 5 grams.
The content of trans fats in waffles may be one of the main reasons why waffles are harmful. By the way, the scientist put those same waffles in fourth place on his list of 1000 harmful foods.
I was surprised when I heard in some program that such a seemingly harmless product like waffles was harmful. It is not the wafer plates themselves that are harmful, but the filling layer. Previously, the filling was made from natural ingredients (there were delicious berry wafers, lemon, chocolate), but now the filling is completely chemical: cheap vegetable fats, dyes, preservatives, flavoring additives (chocolate, coffee, etc.)
Vegetable fats are harmful in themselves and have a bad effect on the liver, so it is better not to eat waffles for children and those with gastrointestinal problems.
The crispy thin wafer plate itself is harmful only because of the large amount of sugar; there is nothing else harmful in it.
But those layers that hold these plates together and give the waffles taste, aroma and weight are harmful.
There is nothing natural in this layer. Only chemical flavors, flavoring additives (also not healthy) and vegetable fats.
I haven't liked waffles since childhood. I once watched a program that talked about the dangers of waffles. It turns out that waffles are more harmful than chips, due to the high concentration of sugar and other food additives, the product is very high in calories and contains palm oil. Waffles can cause diabetes, problems with the cardiovascular system, and increases the risk of heart disease. It turns out that waffles are a very harmful product. More harmful than Coca-Cola, chips, fast food, products with added GMOs and antibiotics.
Currently, palm oil is used to make waffle dough, which does not dissolve in the body and causes plaque in blood vessels. The waffle filling also contains palm oil, as well as fats, dyes, preservatives, leavening agents and other harmful substances. Waffles are not recommended for anyone in large quantities; diabetics cannot eat them due to the large amount of sugar, children cannot eat them due to the likelihood of diathesis. In addition, waffles are dry, so they must be washed down with tea or coffee, otherwise gastritis may occur.
In general, waffles, like any other confectionery product, have a detrimental effect on the body if abused.
The first thing that will happen is an increase in blood sugar and obesity. This already leads to other problems.
If a person knows moderation and does not abuse not only waffles but also other sweets, problems will not arise.
Waffles are very tasty. It’s quite difficult to find a person who will say that he doesn’t like waffles (there are such people, but not many of them). Waffles are perfect for tea and can satisfy the year. However, in addition to this, waffles also cause harm to the body.
Waffles are still sweet. And excessive consumption of sweets is not always healthy. In small quantities (it is better, of course, to exclude this amount) it should be consumed by those people who have diabetes and obesity.
The easiest thing is to make the waffles yourself. There are a lot of recipes on the Internet on how to make waffles. The main desire. And when it comes to sweets, there is always a desire =)
If you eat waffles in moderate quantities, for example, 1-2 pieces a day, then there should be no harmful effects on the body. The fact is that the layer of waffles contains confectionery fat, dyes and sugar, these components do not have the best effect on the condition of the figure and cause a blow to the liver. I note that diabetics are prohibited from eating regular waffles, since the layer contains a fairly large amount of sugar.
waffles take first place in terms of harmfulness. They are more harmful than carbonated drinks, chips and fast food. They contain flavoring additives and large quantities of sugar. Waffles also contain a fatty mixture of palm and sunflower oils, although only sunflower oil is indicated on the label. Because of palm oil Diseases such as atherosclerosis and increased cholesterol levels in the blood may occur. Heart disease may also occur. If you have diabetes, it is not at all advisable to eat waffles.
We found something harmful to do! Against the backdrop of all sorts of Chinese rubbish, sold at quot;deliciousquot; price in every store, waffles are a dietary product. Fast food alone is worth a lot, but for some reason they don’t make a sensation out of its harmfulness.

The effect of eggs on cholesterol levels

It has now been proven that the connection between cholesterol and the development of cardiovascular diseases is greatly exaggerated. So people who lead a healthy lifestyle and do not have concomitant diseases, but who are faced with an increase in cholesterol levels, do not need to worry .

From the point of view of preventing atherosclerosis, what is more important is not the control of cholesterol levels in the blood, but an understanding of the root causes of vascular damage. There are quite a lot of them - this includes intoxication, for example, that occurs during smoking, or as a result of the action of other toxins from water, air, household products, and allergens in food, air, etc., and excessive consumption of sugar, trans fats, omega- 6 (sunflower oil, etc.).

A chicken egg contains about 213 mg of cholesterol, which is about 2/3 of the recommended daily intake of cholesterol that we can get from food. Don't forget: 80% of cholesterol is synthesized in the body itself - in the liver . In addition to cholesterol, eggs also contain phospholipids, which help reduce it .

Moreover, an increase in the amount of so-called bad cholesterol and a decrease in the amount of good cholesterol is influenced by a lot of other dietary features, for example, a deficiency in the diet of protein and foods with antioxidants.