O egg It is a versatile, practical and nutrient-packed food. In addition to being a source of protein, the food is also rich in vitamins and minerals that are important for the functioning of the body as a whole.
For a long time, eggs were seen as a dietary villain, with studies indicating that their consumption was associated with a greater risk of high cholesterol. However, recent research shows that this is outdated .
“More recent studies have shown that the cholesterol present in eggs has a minimal impact on increasing blood cholesterol in healthy people”, says Lorena Balestra, a doctor with a postgraduate degree in nutrition and endocrinology. “In fact, eggs are considered a healthy food when consumed in moderation, as part of a balanced diet,” she adds.
Sandra Maria Fonseca, nutritionist at the São Camilo Hospital Network in São Paulo, agrees and emphasizes: “The recommendation for daily cholesterol consumption by American Heart Association (AHA) and the Brazilian Society of Cardiology is not to exceed 300 mg, which makes the egg safe, as each unit varies from 50 to 250 mg of cholesterol, depending on the source and size of the egg”, he states.
Below, experts list the main egg benefits to health. Check out:
1. Helps prevent premature aging
The egg is a food source of vitamins A and E , selenium , zinc and the compounds lutein and zeaxanthin. “These nutrients help prevent premature aging because they are antioxidants,” says Sandra.
This means that they work by combating the action of free radicals, which are responsible for the degradation of components such as collagen, which can lead to the appearance of wrinkles and expression lines, and are also related to the development of degenerative diseases.
2. Strengthens the immune system
The egg too is a source of vitamin D , a hormone responsible for helping the body absorb calcium and phosphorus, in addition to controlling magnesium levels. By its actions, the vitamin D can help strengthen the immune system . “In addition, the minerals zinc and selenium are important for increasing immunity,” says Fonseca.
3. It's good for the brain
Egg yolk is rich in hill , one of the B complex vitamins. “This nutrient is important for the health of the brain and nervous system”, comments Balestra. One study published in American Journal of Clinical Nutrition showed that the egg can improve brain performance and lower the risk of dementia . “Choline is an important substance for memory and concentration”, adds Fonseca.
4. Helps with muscle mass gain
As it is a good source of protein — a 50-gram unit has around 6.2 grams of the macronutrient —, eggs can help with muscle mass gain. “Eggs are rich in leucine, an important amino acid for muscle synthesis. Therefore, consuming eggs can contribute to gaining muscle mass when combined with an appropriate exercise program,” says Balestra.
Another study published in American Journal of Clinical Nutrition showed that consuming whole eggs after bodybuilding can result in greater muscle protein production when compared to just eating egg whites.
“The study compared the metabolic responses of 10 healthy volunteers undergoing resistance training, consuming the same protein content after exercise with whole eggs or just the white, since the yolk contains several food components with anabolic properties, and concluded that muscle gain it is higher in individuals who consumed whole eggs”, explains Fonseca.
5. Increases satiety
Because it is rich in protein and fat, in addition to being low in carbohydrates and low in calories, eggs can be a great ally in the weight loss process, prolonging the feeling of satiety. “Around 100 grams of boiled egg has only 125 calories, so it can help with weight loss”, says the nutritionist.
6. Helps control type 2 diabetes
According to Balestra, eggs can be a good source of protein for people with type 2 diabetes, and can be safe to consume and helping to control blood sugar . “The food can help promote satiety and control blood sugar levels, when consumed as part of a balanced diet,” he says.
Another studyalso published in American Journal of Clinical Nutritionshowed that egg consumption can reduce the risk of type 2 diabetes , after analyzing 2,332 men over 19 years. According to researchers, participants who consumed 4 eggs per week had a 37% lower chance of developing the chronic disease, compared to men who consumed just 1 egg per week.
How to consume eggs in a balanced diet and main precautions
As we have seen, eggs, when included in a balanced diet, can be very beneficial for health. “It is important to consume it in a varied and moderate way. Choose healthy preparations, such as boiled, poached or scrambled eggs, instead of fried foods. Combine eggs with other sources of lean protein, such as fish, chicken or legumes, and include a variety of fruits, vegetables and whole grains in your meals”, advises Balestra.
Fonseca emphasizes that it is also important to be careful with the preparation. “It is important to avoid eating soft yolks due to the risk of contamination”, he warns. “Raw eggs contain avidin, an anti-nutritional factor that prevents our body from completely absorbing the protein,” she adds. Furthermore, raw or undercooked eggs can cause salmonella infection.
The expert also adds some tips to avoid egg contamination:
- When purchasing, pay attention to the expiration date of 30 days;
- Check the presence of the SIF seal;
- Observe the presence of cracks;
- Store inside the refrigerator;
- For no-cook preparations (such as mayonnaise), use pasteurized eggs;
- Do not wash the eggs as the shell is porous or wash them only before cooking.
Source: CNN Brasil
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