The Egg as a Source of Multiple Benefits

The egg, known for his versatility in the kitchen, is a source of vitamins, minerals and proteins that provides only 70 calories, equivalent to one fruit. It consists of three main parts: the shell, and yolk.

The shell accounts for between 9 and 12% of the total weight of the egg and, although it seems fragile, it is a strong protective barrier. It contains high amounts of calcium, due to which in very poor regions is crushed and used in polenta, mashed or pureed.

The second part is clear rebuke 30% of egg weight and is composed primarily of water and proteins such as ovalbumin and avidin. This sticky liquid part provides only 17 calories and contains vitamins and minerals such as niacin, riboflavin, magnesium, potassium, and a series of enzymes that act as barriers against microorganisms.

The yolk is the most important part of the egg by its largest source of vitamins and minerals. It also contains, among other elements, proteins and lipids. Its color is closely linked to the chicken feed, the greater the presence of carotenoids more intense the yellow yolk.

In the yolk can be found vitamins A, E, D, B12, B6, B2, B1, folic acid, iron, phosphorus, selenium and zinc, in addition to choline, a substance essential for the functioning of all body cells.

It also contains lutein and zeaxanthin, two carotenoids that contribute significantly in reducing the risk of cataracts and macular degeneration. Biotin, linked to the protection of the skin, is another important nutrient that can be found in this food.

It is noteworthy that egg protein contains all essential amino acids our body needs at a rate of 13 grams of protein per 100 grams of egg.

Despite all these benefits, the yolk is precisely the cause of the bad reputation of the egg.

For many years, said that eating eggs negatively intervened cholesterol levels due to the amount of fat in the yolk. While the yolk has fat, total is 4 to 4.5 grams per egg, of which 1.5 grams are saturated fat and unsaturated rest, predominantly monounsaturated, beneficial to the organism. Is saturated fat, that it is a minority in the egg, which determines the levels of blood cholesterol.

According to the World Health Organization, an average sized commercial egg contains only 6.7% of the fat your body needs daily adult actually recommend eating 5 to 6 eggs a week. Studies in Japan, France and Spain, countries with high consumption of eggs, show that consumption of this food is not related to increased cholesterol in people.

A real risk of eating eggs is the possible spread of salmonellosis, an intoxication that causes gastrointestinal symptoms. However, this can be avoided buying eggs only properly packaged, not in shell broken or damaged.



Admittedly, however, that the egg is one of the most allergenic foods in children, the cause is albumin, a protein contained in the clear. In case of allergy doctors suggest to exclude the egg, their derivatives and products containing any component of the diet.

To fully exploit the benefits of this food safely, I give you some tips:



Do not wash eggs because he would be taking away the natural lining of the shell that protects the inner contents of infecciones.Guárdelos in the fridge and keep them there until egg is fresh consumo.Un when cold water sinks to distinguish an egg salada.Para crude one should only do turn on itself, if it is cooked turns easily, if not crudo.Los are more fluffy scrambled eggs if they are not too cold, remove from the fridge a while before boiling eggs in shell cocinarlos.Para without being broken out the clear, add a few drops of vinegar to agua.Para easily peeled hot boiled eggs, pass quickly through a jet of cold water.



Here we present a homemade recipe that we do at home: Spanish Tortilla.

Ingredients:



* 4 eggs

* ½ Kilo of potatoes

* ¼ of a liter of oil

* Salt

...