Healthy eating of egg.

                          

The egg is a staple in the diet, It is high in nutrients such as protein, vitamins, minerals and essential amino acids, which are those that the body does not make our alone and therefore must be supplied in the diet.

Two medium eggs (about 100 grams of edible part) are considered one serving. Contributes 7% of daily calories needed and high biological value protein that is necessary and easily assimilated by the body.

The egg contains carbohydrates; the energy provided is from lipids, mainly monounsaturated and polyunsaturated fatty acids (which is beneficial for cardiovascular health). The egg also contains antioxidants (selenium, vitamin E, carotenoids) folic acid and choline, required for the proper functioning of the body.

The egg plays an important role in the diet, it is a basic ingredient in the kitchen, highly nutritious, appetizing, gastronomically versatile, easy to prepare and excellent value. It is the food more nutrient density from the normally consume. Such nutrients also are available for use by the body.

Eggs are especially rich in essential amino acids, fatty acids and some minerals and vitamins needed in the diet. It is also a source of other components that are known today have an important role in health and in the prevention of some common chronic diseases in developed societies. Its high concentration of nutrients and low calories emphasize its role not only in the diet of the general population, but also (and especially) in some groups with specific dietary needs such as the elderly, adolescents, pregnant women, people made calorie and vegetarian diets.

In the egg, 30% of its weight is made up of approximately yolk, 60% by clear and 10% by the shell. It is considered that a portion is two medium eggs with a total weight of about 100 g edible part, i.e. excluding the shell. The nutritional components are heterogeneously distributed; important differences exist between the white and yolk. Fat, cholesterol and some micro nutrients are found in the yolk. The clear, however, consists mainly of water (88%) and protein (11%) being the most important oval bumin. The content of some minerals and water soluble vitamins is also comparatively high in the yolk.  

Eggs contribute to the total dietary an appreciable amount of easily digestible protein and essential amino acid profile similar to the one considered ideal for man. For this reason, it is said to be of high biological value (94 on a scale of 100).

Two eggs provide about 141 kcal, representing 7% of the recommended for an adult, you need 2000 kcal daily energy. The egg does not contain carbohydrates, so the energy comes mainly from its fat. The quality of this fat in the egg is good as the content of fatty acids monoinsaturados- AGM (3.6%) and AGP poliinsaturados- fatty acids (1.6%) far exceeds that of saturated fat -AGS- (2.8%). AGP also contains Omega-3-acid such as EPA and DHA eicosapentaenoico- -acetic docosahexaenoico- that have proven beneficial effects on health.

The egg is a significant source of vitamin A (100 g of edible part contribute 28.4% of the Recommended Daily Allowance -CDR-), vitamin D (36%), vitamin E (15.8%), riboflavin (26 , 4%), niacin (20.6%), folic acid (25.6%), vitamin B12 (84%), biotin (40%), pantothenic acid (30%), phosphorus (30.9%), iron (15.7%), zinc (20%) and selenium (18.2%). This egg makes a nutritionally dense, rich in nutritive components and food with very few calories.

Many egg nutrients are present in a form that makes them readily available, i.e., usable for the human body. In order to benefit from all its nutritional benefits, eggs should be cooked until the white is coagulated. Heating facilitates the complete digestion of proteins of albumen, release of certain vitamins and minerals and destroying any contaminating microorganisms.

It not recommended for nutrition and food security reasons, consuming large amounts of raw egg. In fact, it contains a substance called avidin serving as anti- nutrient, since it blocks the absorption of biotin, can result in a vitamin deficiency has been observed in bodybuilders taking abundant raw egg to increase muscle mass.

The usual heat treatment in cooking egg causes denaturation of the avidin, biotin allowing remains bio available.