Egg Nutritional Value and Health Benefits

Egg white is a powerful immunostimulant that has pronounced bactericidal properties.
It is a colorless, odorless, viscous liquid that has adhesive properties. When whipped, it acquires a dense foam-like consistency. It turns white during heat treatment. The product improves brain function and participates in hematopoiesis processes. In terms of nutritional value, one egg replaces 50 g of meat and 200 ml of milk. Protein has the highest degree of digestibility among animal products (98%).

Beneficial features

The main advantage of egg white is the absence of fat in its composition. This is an absolutely dietary product, approved for use during weight loss.

Content:

• Beneficial features
• Harm and contraindications
• Use in cooking
• Chemical composition
• The effect of protein on muscle mass
• FAQ
• Conclusion

Chicken egg white is a source of protein for the human body, which performs protective, catalytic, transport, and regulatory functions. It is part of the cells of the immune system, increases barrier properties, and prevents further penetration and development of viruses and bacteria. The regulatory function is to normalize hormonal levels, the transport function is to deliver oxygen to organs and tissues, the catalytic function is to carry out metabolic reactions. In addition, protein is the main building material of muscle fibers, bones and skin. It acts like an "energy bomb". Recommended for use for diseases of the liver, gall bladder and stomach disorders.

Easily digestible phosphorus and calcium maintain the strength of teeth and nails. Iron accelerates the process of skin regeneration, wound healing, and mucous membranes. Tocopherol prevents aging and strengthens the walls of blood vessels.

Amino acids concentrated in egg whites help activate the brain, renew cells, cleanse blood vessels, reduce the amount of cholesterol in the blood, and improve the functioning of the heart. The vitamins included in the product stimulate the production of sex hormones, normalize blood clotting, and prevent the formation of defects in the fetus during pregnancy.

Healing the body from the inside, protein is used to care for oily facial skin, combat pigmentation, enlarged pores, and excessive secretion of subcutaneous sebum. In addition, hair masks based on this product accelerate hair growth, prevent split ends and baldness.

Potential harm to chicken eggs. Cholesterol

Many people avoid eating eggs because of their cholesterol content. But how great is its harm to the body and whether it exists at all is a question without a definitive answer.

One egg contains a little more than 200 milligrams of this substance. Cholesterol in the blood is usually divided into two categories: “good” (increases the level of high-density lipoproteins, HDL) and “bad” (increases the level of low-density lipoproteins, LDL). It turns out that dietary cholesterol increases levels of both “bad” and “good” cholesterol. The effect of “bad” is associated with saturated fats, of which eggs contain little, which means that there will not be a significant increase in such cholesterol after eating them.

The daily cholesterol requirement is 300 milligrams, which means one egg a day will not harm your health. But those who are prone to cardiovascular diseases and diabetes should eat eggs less often - at least every other day.

Harm and contraindications

Egg product increases cholesterol levels. However, this does not apply to bad cholesterol, but to good one. Hard-boiled yolk causes more harm.

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.

Health benefits of eggs

Eggs have several health benefits. First, they are an excellent source of protein. Eating protein foods helps build and maintain strong muscles and also makes you feel full and satisfied when you eat. Weight loss specialists often recommend that dieters eat foods containing protein to maintain a healthy metabolism.

Eggs also provide the body with other important vitamins and minerals. They contain vitamin D (important for calcium absorption), phosphorus, vitamin A (for healthy vision, skin and cell growth), and two B complex vitamins, which are required for the body to convert food into energy. Eggs are an excellent source of riboflavin, selenium and choline.

Choline helps improve prenatal brain development and may also protect against age-related memory loss. Eggs also contain high amounts of carotenoids (lutein and zeaxanthin), which help protect the eyes from macular degeneration.

Use in cooking

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:

1. In case of poisoning with mercury and copper salts. To delay the absorption of toxic substances, it is recommended to eat raw egg whites.
2. For cuts. The film under the shell can be used as a plaster.
3. For headaches. Migraines that occur due to nervousness are recommended to be treated with a cocktail made from raw eggs and hot milk.
4. 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.
5. 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.
6. For burns. The burned area is smeared with a white-yolk mixture of a raw egg.
7. 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.
8. 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.

Remember, eggs are not only a tasty and nutritious product, they are a natural remedy to combat many ailments. Poultry protein is used in cooking, folk medicine and cosmetology to create confectionery products, snacks, salads, and improve the condition of the body from the outside and inside.

Chemical composition

100 g of egg white contains 48 kcal. Due to its low nutritional value, the product is classified as dietary and is approved for use during weight loss. However, you must ensure that the eggs are fresh. To determine their “age” they need to be placed in water.

A fresh egg lies horizontally at the bottom of the dish.
A product aged for 7-10 days is turned over with its blunt end up and begins to float. The vertical position of the egg, suspended in water, indicates 2-3 weeks of age, and the floating one indicates 6-7 weeks of “experience”. The fact is that a puga (air chamber) is formed between the albumen and subshell membranes. Over time, moisture evaporates through the pores, which helps to increase this space. As a result, the older the egg, the larger the air chamber and, accordingly, its ability to float. The optimal shelf life of the product is 2 weeks. Nutritional value of raw egg white

Chemical composition of raw egg white

Interestingly, Mexico is the world leader in egg consumption per capita. It is believed that each resident eats about 21.9 kg of product per year. This corresponds to 1.5 pcs. eggs a day.

Why is the white opaque? The reason for this phenomenon is the abundance of carbon dioxide in the egg. The cloudy white hue of the protein is a sign of the freshness of the product. It is believed that CO2 has not yet had time to escape, while in old eggs it evaporates through the pores of the shell.

Nutritional value of chicken eggs

Proponents of proper nutrition and admirers of various diets, in addition to the benefits of the product in question, may be interested in questions related to its nutritional value: what is the calorie content of the protein and yolk? Which part of the product should you prefer during a diet – white or yolk? How many calories are in boiled and fried protein?

Other foods with a lower percentage of protein, but less than the previous ones, are. One of the nutrients that can be neglected when following a vegan diet is protein. This should be taken into account when preparing a vegetarian diet that includes the recommended daily amount of protein.

On this page you can see vegetable foods that contain high amounts of protein and can be included in a vegetarian diet to avoid protein deficiency. Soy is a very nutritious vegetable, especially rich in protein. Soy contains a high percentage of high quality protein, almost 37 g of protein per 100 g of soy.

It is difficult to name the exact calorie content of an egg, since it directly depends on the size of the product. The average calorie values ​​are as follows:

• small chicken egg - up to 70 kilocalories;
• medium chicken egg – up to 80 kilocalories;
• large chicken egg - over 80 kilocalories.

At the same time, the calorie content of protein is significantly lower compared to yolk.

Soy contains most of the essential amino acids except methionine, which can be supplemented by combining soy with other foods such as grains. Pumpkin seeds are a great food to snack on or add to salads and soups. Alternatively, to get them in stores, you can get them straight from pumpkins. Seeds and nuts can be high in calories and fat, so you should be aware of this when serving rations. 100 g of pumpkin seeds contain 30 g of protein.

Peanuts are a dry fruit with many properties, as well as a significant amount of protein. Every 100 grams of peanuts have 27 grams of protein. Peanuts, despite their nutrients and properties, should be consumed in moderation as they are difficult to digest.

In addition to proteins, carbohydrates, vitamins and other useful substances, egg yolk contains fats and cholesterol. And although the fats contained in the product are mostly polyunsaturated, which means they will not harm the human body, the very presence of fats in the yolk makes it high in calories. On average, the calorie content of one chicken yolk ranges from 55-60 kilocalories. This should be taken into account by those who are on a diet.

While all soy, including sprouts and soybeans, are excellent sources of protein for vegans, soy milk is more versatile and a great source of protein to have on hand. In addition, some brands are fortified with calcium. There is also a chocolate and vanilla flavor, the latter especially recommended for cereals and coffee and a good replacement for classic milkshakes. Soy milk contains 50 g of protein per liter.

If you like buttery toast but want to stick to a vegetarian diet, peanut butter can be a good substitute. You can also take it with cookies, just like butter. Peanut butter contains 25 grams of protein per 100 grams. Lentils are a good source of protein, although they are not complete proteins as they lack methionine. The absence of this amino acid can be supplemented by the addition of rice, a food rich in methionine, thus obtaining a food of high nutritional value.

In addition, people with high blood cholesterol levels should consume egg yolk in limited quantities. Since one yolk contains up to 230 mg of cholesterol.

The calorie content of protein is much lower, which is why this part of the egg is included in numerous diets. Let's take a closer look.

The effect of protein on muscle mass

Why do all bodybuilders eat eggs? The fact is that they contain a lot of protein, which is necessary for gaining muscle mass. Without regular physical activity and protein intake, muscles will not grow.

In addition, during intense strength training, protein fibers are damaged, resulting in the need to restore them, and the need for amino acids increases.

Should I drink powdered eggs? This product contains 3 times more protein than boiled eggs. Therefore, it is necessary to use the supplement correctly.

Egg protein increases the level of hemoglobin and testosterone, supplies a large amount of leucine (BCAA amino acid), effectively satisfies the feeling of hunger, increases the athlete's strength capabilities, restores damaged fibers after training, and is completely absorbed.

Protein is taken based on the calculation of 2 g of protein per 1 kg of weight. Thus, the daily dose of egg powder is 3-4 scoops. During a training day, the product is consumed four times: in the morning on an empty stomach, 30 minutes before training, immediately after it and immediately before bed.

After gaining weight, “drying” should occur on the eggs. First, the muscles increase mass, then get rid of excess fluid, making the body look lean.

Intensive training while “drying” muscles helps to acquire beautiful relief.

Studies have found that eating 3 eggs in the morning on an empty stomach doubles the growth rate of muscle mass. It is not recommended to give up yolks, as they improve protein absorption.

A chicken egg is one of the healthiest foods for a bodybuilder’s body, containing all the essential amino acids for nutrition and muscle recovery after sports. In order to support the body, it is recommended to consume exclusively thermally cooked protein. This way it is absorbed faster and does not pose a threat of salmonellosis infection.

To gain muscle mass, it is recommended to eat 6-8 eggs per day. At the same time, protein should account for 25-30% of the daily diet. The more intense the load, the higher the body's need for proteins. In addition to eggs, the athlete’s menu should include seafood, legumes, cottage cheese, milk, and low-fat meat.

Remember, gaining muscle mass is only possible through a combination of two key factors: a balanced diet and regular physical activity.

Protein alone will not increase your muscle mass. To grow, muscles need “fuel”, which is supplied to the body by carbohydrates. Glucose deficiency triggers the processes of using up glycogen reserves and destroying your own protein. As a result, a person will practice without getting results.

For muscle development, 55-65% of the daily diet should come from complex carbohydrates: brown rice, bananas, pears, hard grain flour products, porridge. You should not give up fats, they ensure the normal functioning of metabolism. Lipids account for 10-15%. Preference should be given to fats of vegetable origin (olive, corn oil).

BZHU yolk

Chicken yolk consists of 50% water, 32% fat, 16% protein, and 2% minerals. The yolk of a medium-sized chicken egg contains about 50-55 kilocalories; per 100 grams - 350 kilocalories.

BZHU chicken eggs without protein:

• Proteins - 16 g.
• Fats - 31 g.
• Carbohydrates - 1 g.

The great value of the yolk is that it contains a whole complex of fatty acids that have a positive effect on the functioning of the entire body. But many people eat eggs according to the principle “white in the plate, yolk in the trash” due to the fact that the yolk contains a lot of cholesterol. Yes, the yolk is really rich in cholesterol, but it is also necessary for the human body. For example, if the body has low cholesterol levels, the liver begins to produce it itself. Eating egg yolk in moderation will not harm your health. In addition, in addition to cholesterol, the yolk of a chicken egg contains many useful substances, such as lecithin, which promotes brain activity and prevents the development of sclerosis, or which activates metabolism.

FAQ

What's the best way to cook egg whites? Cook. This method of heat treatment preserves its nutritional value and beneficial properties. To destroy the dangerous salmonella bacillus, 10-12 minutes of cooking is enough. Frying protein is not recommended because it disrupts the structure of the product (the denaturation process starts), resulting in a decrease in the energy value of the product. In addition, this method of heat treatment leads to the entry of oil into the body, which carries carcinogens that are dangerous to the digestive system and liver.

Interestingly, egg white begins to “set” at a temperature of +60 degrees, and hardens at +65 degrees. At the same time, the yolk acquires a dense consistency at +65 degrees, and at +73 degrees it becomes completely hard.

What does egg white consist of? From fats (0.3%), carbohydrates (0.7%), proteins (13%), water (85%), vitamins, enzymes. It contains all the important amino acids for the construction of protein in the human body. In addition, it contains lysozyme, a compound that neutralizes harmful microorganisms, including putrefactive ones.

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How long can a boiled egg be stored? No more than one week. However, to avoid loss of beneficial properties, the product is recommended to be consumed within 3 days after preparation. Raw eggs are stored in the refrigerator at +4 degrees for up to 5 weeks.

Calorie content of eggs depending on the method of their preparation

How does the composition of nutrients and calorie content of eggs change during cooking?

• Eating one butter-fried egg consumes 94 calories, 0 g carbohydrates, 6 g protein, 7 g fat, 3 g saturated fat and 188 mg cholesterol.
• Eating scrambled eggs from one egg fried in butter consumes 107 calories, 1 g of carbohydrates, 7 g of protein, 8 g of fat, 3 g of saturated fat and 192 mg of cholesterol.
• By eating a serving of liquid egg white mixture (approximately 46 g), a person consumes 25 calories, 0 g carbohydrates, 5 g protein, 0 g fat, 0 g saturated fat and 0 mg cholesterol.