Eggs: Benefits, Properties, and Contraindications

There is a lot of false scientific literature on eggs, which suggests we should avoid them in our diet because they are harmful and cause weight gain. This isn't true. In reality, eggs not only do they not negatively impact weight, but they have precious property.

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, the riboflavin folic acid (and therefore are important during pregnancy), vitamins B6 and 12, choline, iron, Calcium, phosphorus and Potassium. In particular, the yolk contains lecithins, which promote 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 Research, conducted by theUniversity of Sydney, in the Sydney Medical School, eating 12 eggs a week (almost two a day) does not make you gain weight nor does it increase the risk of incurring cardiovascular diseasesThe researchers analyzed a number of factors to detect cardiovascular risks, such as cholesterol, blood sugar and blood pressure. During the test, a group of participants had to follow a diet for three months that maintained their body weight, but included 12 eggs per week. The participants were compared with another group that ate only two. After three months, both groups followed a diet for weight loss, continuing to eat either lots or little eggs. They were then monitored for another six months. Throughout the experiment, no significant abnormalities or changes were observed in any group. And both groups managed to lose weight regardless of egg consumption, maintaining their weight loss even after the experiment 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.