Learn about some of the most important properties and benefits of egg white: rich in proteins, minerals and vitamins.
As we know, the egg is rich in both minerals and vitamins. In addition, it concentrates in the white (part of the egg on which we will deal in detail today), all the proteins of animal origin.
With regard to high cholesterol, many are the specialists who assure that its increase is not in itself related to the consumption of eggs, despite the fact that there are popular beliefs that affirm the opposite. We must bear in mind that what increases cholesterol is not the egg itself, but a diet rich in fat, which is usually combined with its consumption: fried potatoes, sausages, red meat, etc.
It has a series of extremely interesting general benefits, among which we can highlight the high quality of proteins and vitamins E and group B, as well as minerals such as iron, zinc, iodine and selenium that it contains.
It is important to eat it especially during the growth stage, since it contributes to the development of muscles and the mineralization of bones.
Regarding the recommended weekly amount, we must indicate that the World Health Organization recommends that your weekly consumption does not exceed 10 eggs, taking into consideration those that are incorporated into our diet through products such as pasta, pastries, etc.
Egg white benefits
Here we summarize some of the most important and outstanding properties of egg white of this small but delicious food:
- Ideal during the growth stage, thanks to the fact that they help in the development of muscles and the mineralization of the bones itself.
- As it is mistakenly believed, it does not increase cholesterol levels.
- High protein content, as well as vitamins (especially vitamin E and B vitamins).
- Ideal after exercising or having breakfast, thanks to its richness in protein.
Nutritional values of egg white
100 grams of egg white provide the following nutritional values:
- Proteins: 3.5 g.
- Carbohydrates: 0.3 g.
- Calories: 49.
- Vitamins: A (105), B1 (0.05), B2 (0.18), B6 (0.06), D (1.8) and E (0.4).
How many calories does the egg white provide?
As you surely know, one of the most important myths about eggs is both its caloric content and the possibility that it raises high cholesterol levels or not.
However, egg white is characterized by its high protein content, and its low volume of calories (100 grams provide only 49 calories). For this reason, it is an ideal food for sports.