Is it healthy to eat egg? How many can you eat? Each day? Each week?
In this article you clarify all doubts about the egg, a natural, healthy, and nutritious food that however we must learn to eat to take advantage of all its properties.
1- Organic eggs:
The conditions in which live and are today fed hens are regrettable, and that has an impact on the quality of the eggs we buy. Therefore we recommend to choose those who are farm or organic, that ensure us that they are the result of hens who have grown up in freedom with healthy minimum conditions. Just compare two eggs, one conventional and one green, to see that the size, color and flavor change much.
2- So, how many?
Not all people need to consume the same amount of eggs, but we can say that the recommendation is of approximately between three to five eggs per week.
For example, a person who consumes little meat or fish can eat more eggs to bring the amount of protein that the body needs.
A person who carries out plenty of physical exercise can consume more eggs, especially the part of the egg, which is rich in protein.
An overweight person must limit the amount of egg yolks, since it is the fattier part of the egg.
3- Nutritional values:
The egg is a food has a high nutritional value.
It is very rich in protein of high biological quality, which means that it contains all the essential amino acids our body needs.
It contains vitamins of the Group B (B1, B3, B12, folic acid and biotin), A, E and D.
It contains minerals such as magnesium, potassium, selenium, zinc, phosphorous or iron.
Most of the components are in the yolk, while the clear is which mainly contains the protein.
Finally, the egg is a rather alkaline food, which is a very positive factor taking into account that in general we tend to make us. But on the other hand that virtue is lost if we cook it with sweets or fried.
4- How to cook it:
Egg offers multiple odds in the kitchen. We can cook it:
Cooked: as healthy is Cook for a minute and let stand in warm water, so that it acquires the gray color of the yolk and the characteristic aroma of sulfur.
Fried: always with olive oil or coconut, first cold press.
Scalded or water (easy cooking)
Tortilla: potato, Zucchini, eggplant, spinach, etc.
Scrambled eggs: mushrooms, garlic, etc.
In addition, is also often used as an ingredient in batter, desserts and sweets, savory pastries, etc. We must also bear in mind these dishes when assessing the amount of eggs we eat.
We can finally grate it and add it to salads or other cold dishes or just fill it with mayonnaise, tuna, prawns, etc.
5- References:
The egg yolk is one of the few foods containing vitamin D, which is essential to assimilate calcium, and get also basking in the Sun
The egg contains nutrients that help prevent eye health, specifically cataracts and macular degeneration
Thanks to its content of selenium and zinc, the egg also helps as cosmetic, since it collaborates in the tissue of the skin, hair and nails.
In some countries the eggs have a numeric code written in shell that lets us know how hens have been bred. In Spain, for example, the first digit gives US this information. If it is a 0 is an egg, while as nears to 4 his breeding is more and more industrial and less healthy.