Egg – the beginning of life
Soft-boiled, hard-boiled, T-shirt or omelette – there is probably no other such food product that would be characterized by so many different forms of serving. The product is, of course, the egg, which is considered to be one of the most nutritious foods. As the egg is a symbol of the upcoming Easter, we would like to present you some interesting facts – nutritional, but not only – about this unusual product.
Some nutritional information
– The average weight class L egg weighs 65 g (55 g without the shell). It has 78 kcal, contains 7 g of protein, 5.4 g of fat and 0.3 g of carbohydrates (based on data from ilewazy.pl).
– This food is a condensed source of almost all nutrients – only vitamin C and fiber are missing.
– Egg is a source of wholesome protein. It contains all exogenous (essential) amino acids, i.e. those that the human body does not synthesize. Therefore, they must be supplied with food. For this reason, eggs have been recognized by the World Health Organization (WHO) as a source of the ideal protein.
– It is estimated that the consumption of one egg covers the needs of an adult human in 15-20% for wholesome protein.
– The most important egg proteins are:
- Ovalbumin – is the main protein of the protein part of an egg (approx. 55%), it is characterized by a high content of the amino acids: methionine, threonine, lysine and isoleucine.
- Conalbumin – binds iron, copper and aluminum ions, thanks to which it has antibacterial properties against bacteria that require the above-mentioned elements for development.
- Lysozyme – has an antibacterial effect (especially against gram-positive bacteria), moreover, 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 omega-3 and omega-6 unsaturated fatty acids, including docosahexaenoic acid (DHA), which is responsible for reducing the concentration of triglycerides in the blood, thus acting against atherosclerosis.
– 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 the yolk. Formerly, as vitamin B4 it was included in the group of B vitamins, now it is considered a vitamin-like substance. It should appear in the diet of every pregnant woman, because it is involved in the proper development of the fetus (especially its brain and nervous system). Choline has been shown to improve long-term memory and learning functions. In addition, it has a positive effect on the work of the liver, where it is involved in the metabolism of cholesterol and fats.
One of the most common myths about eggs is about cholesterol. An egg actually contains this compound, however, it has been proven that the concentration of cholesterol in the blood is primarily influenced by genetic, hormonal or ethnic factors, not by food. Moreover, in a 2008 study by Mutungi et al. In which 31 obese men participated, it was shown that eating eggs raises the levels of “good” HDL cholesterol. This fraction prevents the build-up of atherosclerotic plaque in the arteries.
– Eggs are also rich in easily digestible lutein and zeaxanthin. They are important in the health prophylaxis of the eyes by reducing the risk of macular degradation in the eye.
About the consumption of eggs
– The healthiest eggs are soft-boiled (3-5 minutes). – Eating a whole egg gives us a feeling of fullness. – People who do not have food allergy to eggs can safely consume 2-3 eggs three times a week. – Eggs are best digested until noon, although some people have no problem digesting them also in the evening hours.
Bonus trivia
– The average Pole eats 160 eggs a year. – When incubating eggs, the hen turns them about 50 times. – The smallest eggs are laid by hummingbirds, and the largest by ostriches. However, the largest eggs in relation to body weight are laid by New Zealand kiwi – the weight of the egg 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 eggs. 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 because the hens have access to the sun and fresh grass. – The history of egg painting dates back to Sumerian Mesopotamia, a custom also known in ancient Rome. The oldest Easter eggs discovered in Poland date back to the 10th century and were found in the remains of a stronghold on the 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. If, on the other hand, the egg turns to a vertical position and lifts it, it is broken.
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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 consumption eggs obtained from laying hens kept in various systems. Żywn Nauka Technol Quality, 2016, 6, 20-27 Kijowski J., Leśnierowski G., Cegielska-Radziejewska R .: Eggs as a valuable source of bioactive ingredients. Żywn Nauka Technol 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