The Benefits and Nutritional Value of Eggs

Eggs are an indispensable food worldwide and in our country. Cooked in many ways and added to countless dishes, sauces or desserts, eggs are a breakfast staple available to almost everyone. Let us explore their benefits.

• Eggs have a very healthy balance of fat and protein. This helps with weight loss.
• They are a good protein source. An egg contains an average of 6 grams of protein, helping increase muscle mass and keep you full.
• An average egg contains 5 grams of fat, corresponding to 78 calories for a boiled egg. Its low carbohydrate content is another factor making it healthy.
• Egg whites are particularly good sources of amino acids and therefore help with weight loss.
• Eggs contain vitamin D, important for calcium absorption; phosphorus; vitamin A, important for healthy vision, skin and cell development; vitamin B2; selenium; carotenoids; and choline.

The calories in an egg vary with cooking method. Each added ingredient, such as oil for frying, adds calories. Boiled eggs seem the most innocent option, but too much of anything is harmful. Even boiled eggs should not be overconsumed.

Are the Fats in Eggs Harmful?

It is commonly said that eggs raise cholesterol and are therefore harmful. Foods contain many types of fat, and blood fat molecules also differ, including triglycerides, HDL and LDL. Completely removing fatty foods from our diet is neither possible nor appropriate. However, saturated and trans fats should be reduced to keep blood lipids, commonly called blood cholesterol, at healthy levels. Although some egg fat is saturated, eggs also contain polyunsaturated and monounsaturated fats. These “good” fats help lower bad cholesterol and protect heart health.

What Should You Consider When Buying Eggs? Are Brown Eggs Healthier?

Choose the freshest eggs you can find. No difference in nutritional value between white and brown eggs is currently known. Naturally, village eggs are nutritionally superior to farm eggs because village hens eat a more varied diet; if possible, choose village eggs. In any case, eggs are a valuable, balanced food.

For Healthy Egg Consumption

• Always refrigerate eggs and consume them within 3 weeks.
• To keep eggs in the “healthy” category discussed above, consume them with creamy sauces, solid fats or deli meats as little as possible.
• Choose boiled eggs for the fewest calories.
• At breakfast, you can make scrambled eggs or omelets with vegetables, low-salt cheese and a little healthy fat such as olive oil.
• For food safety, eggs should be cooked, because raw or undercooked eggs carry a risk of Salmonella transmission.
• If you do not like the taste of eggs, you can mix cooked eggs into salads or nutritious appetizers such as hummus.