When you eat an egg, you take in many important nutrients. A hen’s egg contains above all valuable protein. Plus, why eggs are healthy, what about cholesterol content, how you can reduce the risk of salmonella, and how to recognize fresh eggs.
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Not only at Easter, rumors regularly boil up that eggs are harmful and drive up the unhealthy cholesterol LDL. The egg is one of the most nutritious foods of all. In addition to a solid portion of fat (about eight grams, especially in the yolk), an egg primarily provides protein (about nine grams), also known as proteins. The egg white-The proportion of protein in eggs is so high that an adult can cover more than 15 percent of his or her daily protein requirements with a single egg.
The special thing about the protein contained in eggs is the fact that it is extremely valuable for the human body. Because the organism can use almost all the building blocks of egg proteins to build the body’s own proteins. Nutrition experts speak of a high biological value of the dietary proteins in the egg.
At a glance:
Why eggs are so healthy?
Eggs are not only protein suppliers. They also provide the body with a considerable amount of essential vitamins and minerals. This is how all the essential vitamins, with the exception of vitamin C, can be found under the hard shell. Vitamin A leads the table in terms of quantity. It is especially important for the function of the eyes. But also the B vitamins, which the body needs, for example, for the function of the nerve cells, are found in abundance in every chicken egg. Among the minerals, calcium, phosphorus, sodium and iron are the most abundant.
Protects and strengthens: Eggs are perfect selenium suppliers. The trace element scavenges free radicals, protecting cells. Eggs are also rich in folic acid and protein. Strengthens skin, hair and muscles.
fatty acids for the brain: Fatty acids are vital, humans cannot produce them themselves. A single egg per day provides enough fatty acids to stimulate brain cells and activate the ability to think, concentrate and remember.
Protein and sulfur nourish the hair: Recently completed studies at an American university have shown that the protein-Sulfur combination in the yolk show an amazingly positive effect on the hair. If it was dull and brittle before, it will soon feel soft and silky. It shines and appears much more durable than without the vital substances.
Lecithin detoxifies: This active ingredient produced naturally in our cells is also found in the egg. Lecithin strengthens the cell membrane. It improves the defense and at the same time serves to activate our liver, because it supports the detoxification process of this organ.
Amino acids: This is how they regulate our metabolism help us lose weight: The energy content of eggs depends on size and weight. On average, 80 calories are calculated per chicken egg. However, these have it in itself: Cooked eggs make namely fast full, and this saturation feeling lasts for a long time – favorably with reduced food.
Organic eggs should be preferred when buying eggs, because eggs from industrial farming often contain residues of medicines. In addition, the animals on organic farms have considerably more free range.
eggs and cholesterol
Besides proteins, vitamins and minerals, an egg contains one more nutrient: cholesterol. Basically, this lipid (fat) is indispensable for the body. For example, it is a building block for the body’s cells, a starting point for the formation of certain hormones, and a basic substance for bile acid, which the body needs to digest fats. However, the body can produce most of the cholesterol itself. It is therefore only to a small extent dependent on the intake of dietary cholesterol.
Eggs are frowned upon by many because of their high cholesterol content. But in the right measure cholesterol is a substance that the body needs to live. Ädoctors advise: Two to three eggs per week are safe, even with elevated blood lipid levels.
A medium-sized egg contains about 250 to 280 milligrams of cholesterol. This is quite a lot compared to other foods. One egg already covers more than two-thirds of the recommended cholesterol intake of a maximum of 300 milligrams per day. For many years, therefore, the now outdated recommendation to include no more than three eggs per week on the menu was a precautionary measure.
However, it is still disputed among experts to what extent dietary cholesterol is reflected in blood lipid levels. A major advisory panel in the U.S. has already adjusted its recommendations accordingly: According to the experts, they found no valid arguments in scientific studies to warn against egg consumption. An overall balanced diet seems to be much more important than egg consumption in particular.
Salmonella risk eggs?
Eggs can be contaminated with salmonellae. However, these then adhere to the shell. This is why careful handling of eggs is important. After cracking a raw egg, discard the shell and thoroughly clean your hands and work area.
Food prepared with raw eggs should be consumed the same day. They can also be stored in the refrigerator for a few days.
Eggs are best stored in the refrigerator at a constant temperature. To avoid transferring salmonella that may be present to other foods, keep them in the package or a separate bowl.
Recognizing fresh eggs
Eggs taste best within the first three to five days. To test how fresh an egg really is, there are several tests available.
Swim test: Put an egg in a glass of water. If it sinks flat to the bottom, it is fresh. If it slowly rises, it is an egg that is about two to three weeks old. If the egg floats on top, it is older than four weeks. The reason for this is an air chamber in the egg, which increases in size over time.
Break test: When an egg is cracked, egg whites are and yolk clearly curved upwards in a fresh egg, but flat in an older egg.
Recipe: Poached egg
Eggs are very versatile. A delicious alternative to a boiled egg is a poached egg. This is quite easy, the egg is cooked without shell in water. Only fresh eggs should be used for a poached egg.
For this, bring a pot of water and a dash of vinegar to the boil. Turn down the temperature so it’s no longer bubbling at a boil. Crack the egg into a small bowl. Stir in water with the handle of a wooden spoon so that a small swirl is formed. In it, carefully slide the egg out of the bowl. Let it sit in the water for three to four minutes, depending on the desired consistency, and lift it out with a slotted ladle. Tastes very good on bread with avocado or salad.