Soft-boiled, hard-boiled, poached or omelet – there is probably no other food product that would be characterized by such a number of different forms of serving. This product is, of course, the egg, which is considered one of the most nutritious foods. Since the egg is a symbol of the approaching Easter, we would like to present you with a few interesting facts – nutritional, but not only – about this extraordinary product.
Some information about nutritional values
– An average egg of weight class L weighs 65 g (without shell 55 g). It has 78 kcal, contains 7 g of protein, 5.4 g of fat and 0.3 g of carbohydrates (based on data from the website ilewazy.pl).
– This is a food that is a condensed source of almost all nutrients – it only lacks vitamin C and fiber.
– An egg is a source of full-value protein. It contains all exogenous (essential) amino acids, i.e. those that the human body does not synthesize. They must therefore be supplied with food. For this reason, eggs have been recognized by the World Health Organization (WHO) as a source of standard protein, i.e. ideal.
– It is estimated that the consumption of one egg covers the adult’s demand for 15-20% of full-value protein.
– The most important proteins contained in an egg include:
- Ovalbumin – is the main protein of the egg’s protein part (approx. 55%), characterized by a high content of amino acids: methionine, threonine, lysine and isoleucine.
- Conalbumin – binds iron, copper and aluminum ions, thanks to which it exhibits antibacterial properties against bacteria that require the above-mentioned elements for development.
- Lysozyme – exhibits antibacterial activity (especially against Gram-positive bacteria), and after isolation from an egg, it is used as a natural food preservative and in the pharmaceutical industry. Interestingly, lysozyme was discovered by Alexander Fleming – the same scientist to whom we owe penicillin.
- Ovomucoid – is one of the main egg allergens.
– Egg yolk is an excellent source of unsaturated omega-3 and omega-6 fatty acids, including docosahexaenoic acid (DHA), which is responsible for reducing the concentration of triglycerides in the blood, thus acting anti-atherosclerotic.
– Lecithin is another substance contained in egg yolk that plays an important role in the functioning of the human body – it removes cholesterol deposits from the vessels. It is important that the yolk is semi-liquid.
– Choline – another component of yolk. In the past, as vitamin B4, it was classified as a B vitamin, but is now considered a vitamin-like substance. It should appear in the diet of every pregnant woman, as it participates in the proper development of the fetus (primarily its brain and nervous system). Choline has been shown to improve long-term memory and learning functions. It also has a beneficial effect on the liver, where it participates in the metabolism of cholesterol and fats.
– One of the most common myths about eggs is that of cholesterol. Eggs do indeed contain this compound, but it has been proven that the concentration of cholesterol in the blood is primarily influenced by genetic, hormonal or ethnic factors, not dietary ones.
What’s more, the results of a study by Mutungi et al., published in 2008, which involved 31 obese men, showed that eating eggs increases the level of “good” HDL cholesterol. This fraction prevents the accumulation of atherosclerotic plaque in the arteries.
– Eggs are also rich in easily digestible lutein and zeaxanthin. They are important in eye health prophylaxis, by reducing the risk of macular degeneration.
About egg consumption
– The healthiest eggs are soft-boiled (3-5 minutes).
– Eating a whole egg gives us a sense of satiety.
– People who do not have a food allergy to eggs can safely eat 2-3 eggs 3 times a week.
– Eggs are best digested before noon, although some people have no problem digesting them in the evening.
Bonus facts
– The average Pole eats 160 eggs a year.
– While incubating an egg, a hen turns it around about 50 times.
– The smallest eggs are laid by hummingbirds, the largest by ostriches. However, the largest eggs in relation to body weight are laid by the New Zealand kiwi – the egg weight is about 20% of the mother’s body weight.
– In October 2018, an interesting entry appeared in the Guinness Book of Records – it concerned the largest scrambled egg. It was prepared by chefs from Mauritius and weighed over 2 tons.
– Eggs of the best quality and nutritional value are available in the summer. This is due to the fact that hens have access to the sun and fresh grass.
– The history of painting eggs dates back to Sumerian Mesopotamia, this custom was also known in ancient Rome. The oldest Easter eggs discovered in Poland come from the 10th century and were found in the remains of a stronghold on Ostrówek Island in Opole.
– And finally: how to check if our egg is fresh? It is best to prepare a bowl of water and place the egg horizontally on the bottom – if nothing happens, it is a sign that the egg is fresh. However, if the egg turns to a vertical position and rises, it means that it is spoiled.
If you are interested in a diet tailored to your needs – we invite you to contact us.
Based on:
Całkosiński A., Majewski J., Majewski M et al.: Eggs – a balanced source of nutrients. Med Rodz, 2018, 2a, 28-31
Gołąb K., Warwas M.: Egg proteins – biochemical properties and application. Adv Clin Exp Med, 2005, 14, 1001-1010
Tomczyk Ł., Szablewski T., Cegielska-Radziejewska R.: Nutritional value of table eggs obtained from laying hens kept in different systems. Food Science Technology Quality, 2016, 6, 20-27
Kijowski J., Leśnierowski G., Cegielska-Radziejewska R.: Eggs as a valuable source of bioactive components. Food Science Technology Quality, 2013, 5, 29-41
Mutungi G., Ratliff J., Puglisi M. et al.: Dietery cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet. J Nutr, 2008, 138, 272-276