Calves, mimosa, boiled, poached, scrambled, casseroles, fried… Eggs are one of the most versatile and nutritious foods you can find. They are an excellent source of high-quality protein, essential vitamins and minerals. Not only are they delicious, but they also offer many health benefits.
Inexpensive, eggs are consumed around the world and are among the most nutritious foods. Originally, the egg exists to nourish the bird in its embryonic state. An egg has between 70 and 80 calories for around 50g and 5 to 6g of high quality protein.
The nutritional value of the egg lies in the subtle balance and diversity of its constituents: some of the best proteins, very good quality lipids, numerous vitamins and minerals. Its rich and varied composition makes it one of the favorite foods of nutritionists. Moreover, for breakfast, an egg has a greater appetite suppressant effect than a piece of bread, a croissant or even a bowl of cereal!
Proteins are essential to our body: for the functioning of muscles, energy supply, stimulation of the immune system or even for the cardiovascular and hormonal systems. In the egg, the proteins are distributed in large quantities and equally in the white and the yolk. It is estimated that two eggs provide as much protein as 100g of meat or fish. In addition, these are rich in essential amino acids in balanced proportions relative to our needs.
Eggs are rich in essential vitamins such as vitamin B12, vitamin D, vitamin A, vitamin E and vitamin K. Vitamin B12 is particularly important for maintaining normal energy metabolism, for the functioning of the immune system, for the health of the nervous system, psychological functions and the production of red blood cells. Vitamin D is essential for calcium absorption and maintaining bone health. Vitamins A, E and K are powerful antioxidants that play a crucial role in protecting cells from damage caused by free radicals.
Eggs are also a very good source of essential minerals such as iron, zinc, selenium and phosphorus:
Eggs contain natural carotenoids such as lutein and zeaxanthin. They are beneficial for eye health. These compounds may help reduce the risk of age-related eye diseases, such as macular degeneration and cataracts. Lutein and zeaxanthin help protect the eyes from free radical damage and filter potentially harmful blue light.
Eggs can be a valuable ally in weight management. At breakfast time, their high protein content helps increase the feeling of fullness and reduce cravings. Overall caloric intake can thus be limited. Additionally, eggs are low in calories and high in nutrients, making them a satisfying choice as part of a balanced diet. The protein found in eggs also boosts metabolism, which can promote fat burning and the preservation of lean muscle mass.
Additionally, eggs are a source of healthy fats, including essential fatty acids such as omega-3. These fatty acids support cardiovascular health by reducing triglyceride levels and improving the ratio of good cholesterol (HDL) to bad cholesterol (LDL). It’s important to note that most of the fat in eggs is found in the yolk, so it’s recommended to consume the whole egg to benefit from all the nutrients. On the other hand, be vigorous about the selection of your eggs and their origin. Poor quality eggs are, on the contrary, richer in omega-6 than in omega-3 and therefore further promote weight gain. Try not to exceed 2 eggs per day.
So, incorporating eggs into your diet can have positive effects on weight and appetite management. Their high protein content, low calorie intake and rich nutrient content make them a nourishing, filling and satisfying choice.
The egg, naturally rich in cholesterol, has long been accused of increasing blood cholesterol levels, a message delivered in the 1980s which caused its consumption to drop by almost 25%.
However, according to INRA, most studies carried out after this indictment have demonstrated that there is no link between a high daily consumption of eggs (up to 3 per day) and the influence on cholesterol levels in humans (for nearly 95% of the population). There would therefore be no negative impact on the risk of cardiovascular diseases.
In its raw state, egg proteins are only half digested (no offense to Rocky Balboa) while after cooking, their digestion is almost complete. Conversely, if the yolk is overcooked, the proteins are less well digested. The ideal is therefore to eat a poached or soft-boiled egg rather than a hard-boiled egg.
By keeping it in the refrigerator or in a cool place away from humidity, the egg is considered extra fresh for up to 9 days after laying and fresh for up to 28 days. To avoid any contamination, it is also important to ensure that the shell is intact (absence of micro-cracks).
If you want to test the freshness of your egg, immerse it in a glass filled with water. If it sinks: it is fresh, if it floats: it is no longer really!
There are different categories of eggs:
The Label Rouge for eggs guarantees superior quality standards and animal-friendly breeding. The chickens are fed specific foods, raised outdoors, and provided with adequate space. Regular checks are carried out to ensure compliance with the label’s requirements.
Organic eggs come from free-range or free-range hens, which are fed an organic diet without pesticides and chemical fertilizers. These chickens are also raised without antibiotics or growth hormones. Organic eggs are often recognizable by their label or packaging bearing the words “organic” or an organic certification logo.
Free-range eggs come from hens that have access to the outdoors to move freely and scratch the ground. They are generally housed in buildings with access to grassy outdoor spaces. The packaging of these eggs may carry statements such as “free-range” or “free-range eggs”.
Some eggs are enriched with specific nutrients to meet specific nutritional needs. For example, there are eggs enriched with omega-3, which come from hens fed a special diet rich in omega-3 fatty acids. These eggs may be identified by labels or packaging with statements such as “enriched with omega-3”. The “Bleu-Blanc-Cœur” label guarantees eggs rich in omega-3.
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To treat you, here are 3 ideas for balanced and delicious recipes whose star ingredient is eggs.
There you go, you are now knowledgeable about eggs and their benefits. All you have to do is enjoy yourself while taking care of your health!
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