The egg

Poultry eggs are one of the most consumed foods worldwide, the most popular being chicken eggs, followed by goose, duck and quail eggs. Their uses in the kitchen, as well as ways to prepare them, are very diverse, which is why they are considered a highly necessary food. The nutritional values of eggs make them suitable to be included among the products prioritized in a Holistic Nutrition food plan.

In this lesson we will review some of the properties and benefits of eggs.

Nutritional value of eggs

In general, eggs have a high concentration of vitamins A, B6, B12, D and E. Eggs are also recommended during pregnancy because they are rich in folic acid. It does not raise cholesterol levels and is a source of antioxidants.

The eggshell weighs a little less than 10 g and constitutes 12% of this food. Its color varies depending on many factors, but the content maintains the same properties. The shell is edible if it is subjected to processes that make it harmless to the digestive system, since its consumption in its natural state can cause gastrointestinal injuries. This part of the egg is an important source of calcium, which is why it is commonly used to treat calcium deficiencies.

Egg yolk provides important nutrients to the body such as Vitamin A, thiamine, calories and iron. It represents 30% of the egg and weighs just over 15g. On the other hand, there are two types of egg whites: light and dense, and in general this is a liquid composed of water and proteins, in proportion of 88% and 11% respectively.

Eggs and physical exercise

The success of body training is not only based on the exercise routine we adopt, but also on nutrition; the foods you integrate into your diet will be a determining factor in achieving results.

As we saw earlier, eggs have a nutritional profile of the highest value, which makes them an essential food for those who frequently practice physical exercise. The protein provided by whole eggs post-workout stimulates muscle protein synthesis and albumin protein synthesis.

If we look at the nutritional content of the egg, we notice that only in one serving of egg white we find almost 4 grams of protein and only 17 calories. On the other hand, the yolk contains the highest amount of micronutrients, including powerful antioxidants such as zeaxanthin and lutein.

The International Society of Sports Nutrition recommends the consumption of foods such as eggs, so that a daily intake of approximately 30 grams of eggs contributes to muscle repair after training.

The high concentration of vitamin D in eggs makes them an important food for preserving bone health, reducing the risk of fractures, inflammation and muscle deterioration.

On the other hand, if your goal is to increase muscle mass, there is nothing better than eggs to achieve it. While years ago there was a false idea that only egg whites were valid for this purpose because of the supposed cholesterol problems caused by the yolk, today we know that this is not the case. A study by the American Journal of Clinical Nutrition revealed that the cholesterol in egg yolk is not harmful, highlighting the multiple benefits of eating this part. In this sense, the practice of eating only egg whites to increase muscle mass has been left behind, so we recommend eating the whole egg.