What is the nutritional composition of the egg, how many fats, proteins, carbohydrates, vitamins and minerals does it provide? We discover everything you need to know about its nutritional value.
The egg has been throughout history one of the foods most consumed by humans. Its consumption began precisely with the raising of the first farm birds in some areas of India and Southeast Asia around 3,000 BC.
In full Roman times it also became a very precious food since it was used in a multitude of appetizers and in the middle Ages it even became one of the best exchanges when exchanging any merchandise. Its impact at this time was such that even many painters used the egg yolk to paint their works.
At present, and due to the great demand that exists, the production of eggs has grown exponentially thanks to the advancement of technology and the implantation of artificial light in the farms. In fact, hens have even been genetically modified with the sole objective of making them much more productive in the long term.
What are the main nutrients in eggs?
Now that we have known in depth a bit of the history of the egg, below we are going to delve into its main nutrients so that everything is much clearer and at the same time some myths that exist around this food are dispelled.
Rich in high quality protein
The white of the egg has a composition of 88% exclusively protein, while 50% of the yolk is made of water together with other proteins and lipids. Both nutrients provide us with all these essential amino acids, a correct functioning of our entire metabolism and an optimal distribution of all nutrients throughout the body.
High unsaturated fat content
Eggs have also been shown to be a food that is high in unsaturated fats. Likewise, it should also be noted that they contain lecithin, an organic compound with which it is possible to dissolve the fats that are produced in the veins and arteries, making it a great ally to combat overweight.
Provides vitamins A and D
We will continue this section to talk about the fact that the egg is also an inexhaustible source of vitamins A and D. The first of them provides the carotenes necessary for a correct functioning of the heart, while at the same time avoiding all types of cancers such as mouth cancers, lung and stomach. For its part, vitamin D also strengthens our immune system, prevents osteoporosis and contributes to the formation and growth of bones.
Contains a multitude of vitamins
Eggs also provide all kinds of vitamins, including magnesium and potassium, two essential nutrients for proper brain function and saying goodbye to stress and anxiety. It is also rich in phosphorus, iron, sodium and zinc, essential minerals for optimal development of our muscles and bones.
Nutritional composition of eggs
- Calories: a small egg provides 69 calories.
- Proteins: 7.7 g.
- Fats: 6.66 g.
- Water: 44.8 g.
- Cholesterol: 245 mg.
- Vitamin A: 136 mg.
- Vitamin E: 1.2 mg.
- Phosphorus: 128.9 mg.
- Iron: 1.2 mg.
- Magnesium: 7.3 mg.
- Sodium: 85 mg.
- Zinc: 1.3 mg
Aspects to take into account when consuming eggs
Once the nutritional values of the egg are known in depth, we will proceed to close this article to tell you about some of the aspects to take into account about this food:
- You should avoid taking raw. Because the eggs come directly from a bird such as the hen, it is normal for it to contain all kinds of bacteria inside. Therefore, we must avoid taking it raw in order to avoid contracting salmonellosis.
- An egg a day is not bad for your health. We have always had the preconceived idea that a massive ingestion of eggs can be dangerous for the levels of cholesterol in the blood. But this is not quite so. If we take it poached or poached without frying them, we can benefit from its high protein and vitamin content without real risks to our health. osteoporosis and contributes to the formation and growth of bones.