Eggs: Benefits, Properties, and Contraindications

There's a lot of misinformation about eggs, suggesting we should avoid them in our diet because they're unhealthy and cause weight gain. This isn't true. In reality, eggs not only don't negatively impact weight, but they actually have valuable properties.

Index of topics

Nutritional values

Eggs are an important source of protein and micronutrients, help regulate fat and carbohydrate intake, and according to many doctors, contribute to the health of the eyes, heart, and blood vessels. Furthermore, they contain vitamin A , riboflavin , folic acid (and are therefore important during pregnancy), vitamins B6 and 12, choline, iron, calcium , phosphorus, and potassium . In particular, the yolk contains lecithin , which promotes the transport of cholesterol from the arteries to the liver, enhancing the action of "good" cholesterol. Specifically, 100 grams of chicken eggs provide 128 calories and:

77,1 grams of water
12,4 grams protein
8,7 grams of lipids
371 milligrams of cholesterol
210 milligrams of Phosphorus
137 milligrams of sodium
133 milligrams of potassium
48 milligrams of calcium
13 milligrams of magnesium

Benefits

According to a recent study conducted by the University of Sydney Medical School, eating 12 eggs a week (almost two a day) does not cause weight gain or increase the risk of cardiovascular disease . Researchers analyzed a series of factors to detect cardiovascular risks, such as cholesterol , blood sugar, and blood pressure. During the study, a group of participants followed a weight-maintaining diet for three months, but included 12 eggs a week. The participants were compared to another group that ate only two eggs. After three months, both groups followed a weight-loss diet , continuing to eat either a large or small amount of eggs. They were then monitored for another six months. Throughout the study, no significant abnormalities or changes were observed in any of the groups. And both groups managed to lose weight regardless of egg consumption, maintaining their weight even after the study ended.

What are eggs good for?

Eggs, thanks to their high mineral, protein, and vitamin content, are beneficial to our body in several ways.

They promote the proper functioning of the nervous system and the immune.
They reduce the levels of homocysteine, a molecule associated with an increase in cardiovascular risk.
They strengthen the muscles
They produce a satiety effect, useful for weight loss.

Use in the kitchen

Eggs are among the most widely used foods in the world, in every cuisine. Here are some recipes published on our website.

Egg SandwichWith a lettuce leaf, tomatoes and oregano.
Poached eggsHere you can add the sausage.
Poached eggsA classic recipe, with spinach.
Baked eggs with tomato. Enriched with anchovies in oil.
Stuffed eggsCooked ham and parsley go well here.

Controindicazioni

Eggs are digested in just two hours, compared to three hours for an equivalent portion of meat. The main drawback of eggs is their high cholesterol content. Therefore, it's important to avoid overdoing it, especially when it comes to consuming the yolks. Egg allergies are also very common among children. They're also not recommended for those with gallstones, as their lipid content stimulates the gallbladder and can cause colic.