The Egg Nutrition

     The egg is a food of great nutritional wealth for its content of fats, proteins, minerals, and vitamins. It also contains high-quality proteins; in other words, it has a correct proportion of essential amino acids (EAA), in comparison with other proteins such as chicken, beef, fish, and proteins of vegetable origin. However, since the 70s, the egg began to lose popularity due to the high cholesterol content and it's reported relationship with cardiovascular diseases. This write up intends to guide you regarding the myths and truths of the egg.

NUTRITIONAL VALUE

One large egg has approximately 78 calories, 6 grams of total fat, 1.5 grams of saturated fat and 186 mg of cholesterol. It is a low-carb food, which provides less than 1 g of carbohydrates.

The American Dietetic Association (ADA) recommends that healthy people can consume 300 mg of cholesterol a day. For people with cardiovascular disease, diabetes and/or high LDL cholesterol, their consumption should not exceed 200 mg/day.

According to Jo Ann Carson, professor of clinical nutrition at UT Southwestern Medical Center in Dallas. "Eating an egg a day as a part of a healthy diet for healthy individuals is a reasonable thing to do."

A group of researchers studied nearly half a million Chinese adults, over nine years and discovered that eating one egg per day helped to lower the risk of heart disease and stroke. However, it is important to note that, participants in that study were not consuming a Western diet.

Another study was published in The American Journal of Clinical Nutrition, which showed that eating nothing less than 12 eggs a week for a period of 3 months did not increase cardiovascular risk factors for those with prediabetes and type 2 diabetes.

WHAT ARE THE BENEFITS OF EGG CONSUMPTION?

• It contains proteins of high nutritional quality, necessary for the formation, growth, and repair of tissues, bone, and muscle.
• The egg, being a source of iron, folic acid and vitamin B12 (cobalamin) helps to prevent anemia.
• Helps keep the nervous system in good condition, due to the contribution of vitamin B12.
• It is a very nutritious food for pregnant women, as it is a source of folic acid, which prevents problems in the development of the child during pregnancy. It also provides Omega 3 and Omega 6, which are vital for the brain and neurological development of the fetus and neonate.
• It helps to have a good vision and increases the body's defenses, due to the vitamin A content.
• Lutein and zeaxanthin in the egg, two carotenoids present in the egg yolk, have antioxidant power and help prevent the onset of osteoporosis since they decrease the loss of bone density.
• Choline, a nutrient in the egg yolk, helps prevent memory loss and is critical in the development of the child's brain during pregnancy.