Content
The egg is rich in proteins, vitamins A, DE and the B complex, selenium, zinc, calcium and phosphorus, providing several health benefits such as increased muscle mass, improved immune system function and decreased absorption of cholesterol in the intestine .
In order to obtain its benefits, it is recommended that 3 to 7 whole eggs be consumed per week, being able to consume a higher amount of egg whites, where their proteins are. In addition, it is important to remember that consuming up to 1 egg a day does not increase cholesterol and does not harm heart health. See more information on the recommended amount of egg per day.
Main benefits
The main health benefits related to regular egg consumption are:
- Increased muscle mass, as it is a great source of proteins and B vitamins, which are important for giving energy to the body;
- Favoring weight loss, because it is rich in proteins and helps to increase the feeling of satiety, causing the portions of meals to decrease;
- Preventing diseases such as cancer and improving the activity of the immune system, since it is rich in antioxidants such as vitamins A, D, E and the B complex, amino acids such as tryptophan and tyrosine, and minerals such as selenium and zinc;
- Decreased absorption of cholesterol in the intestine, as it is rich in lecithin, which acts in the metabolism of fats. In addition, some studies indicate that regular egg consumption could help increase levels of good cholesterol, HDL;
- Prevention of premature aging, as it is rich in selenium, zinc and vitamins A, D and E, which act as antioxidants, preventing free radical damage to cells;
- Combats anemia, as it contains iron, vitamin B12 and folic acid, which are essential nutrients that favor the formation of red blood cells;
- Maintains bone health, as it is rich in calcium and phosphorus, preventing diseases such as osteoporosis and osteopenia, in addition to taking care of the health of teeth;
- It improves memory, cognitive processes and learning, as it is rich in tryptophan, selenium and choline, the latter being a substance that participates in the formation of acetylcholine, an important neurotransmitter for brain function. In addition, some studies indicate that it could also prevent diseases such as Alzheimer's and favor the neurological development of the fetus, for example.
The egg is usually only contraindicated in cases of allergy to albumin, which is a protein that can be found in egg whites.
Check out these and other benefits of the egg in the following video and see how to make the egg diet:
Nutritional information
The following table shows the nutritional composition of 1 egg unit (60g) according to the way the egg is prepared:
Components in 1 egg (60g) | Boiled egg | Fried egg | Poached egg |
Calories | 89.4 kcal | 116 kcal | 90 kcal |
Proteins | 8 g | 8.2 g | 7.8 g |
Fats | 6.48 g | 9.24 g | 6.54 g |
Carbohydrates | 0 g | 0 g | 0 g |
Cholesterol | 245 mg | 261 mg | 245 mg |
Vitamin A | 102 mcg | 132.6 mcg | 102 mcg |
Vitamin D | 1.02 mcg | 0.96 mcg | 0.96 mcg |
Vitamin E | 1.38 mg | 1.58 mg | 1.38 mg |
Vitamin B1 | 0.03 mg | 0.03 mg | 0.03 mg |
Vitamin B2 | 0.21 mg | 0.20 mg | 0.20 mg |
Vitamin B3 | 0.018 mg | 0.02 mg | 0.01 mg |
Vitamin B6 | 0.21 mg | 0.20 mg | 0.21 mg |
B12 vitamin | 0.3 mcg | 0.60 mcg | 0.36 mcg |
Folates | 24 mcg | 22.2 mcg | 24 mcg |
Potassium | 78 mg | 84 mg | 72 mg |
Calcium | 24 mg | 28.2 mg | 25.2 mg |
Phosphor | 114 mg | 114 mg | 108 mg |
Magnesium | 6.6 mg | 7.2 mg | 6 mg |
Iron | 1.26 mg | 1.32 mg | 1.26 mg |
Zinc | 0.78 mg | 0.84 mg | 0.78 mg |
Selenium | 6.6 mcg | - | - |
In addition to these nutrients, the egg is rich in choline, having about 477 mg in the whole egg, 1.4 mg in the white and 1400 mg in the yolk, this nutrient being directly related to brain function.
It is important to mention that to obtain all the mentioned benefits, the egg must be part of a balanced and healthy diet, and the person must give preference to the preparation with less amount of fat, such as the egg poop and the scrambled egg, for example.