Nutritional value egg

Nutritional values eggs differ due to a difference in cooking methods or additives.

Fried egg nutritional value

Where we assume for a boiled egg 75 kcal each, the nutritional value of a fried egg is relatively much higher, namely about 132 kcal each. This is not because of the egg but because of the preparation method. When frying an egg, you use butter or oil, part of which “sticks” to the fried egg. Of course, this depends on the amount of oil or butter you use. So if you want to think a little about your weight then a boiled egg is a better choice than a fried egg.

Nutritional value scrambled eggs

Where a boiled egg counts 75 calories and a fried egg counts 132 calories, the scrambled egg is a choice that is in between both of these preparation methods in terms of nutritional value, according to the nutrition center. A scrambled egg with milk and salt contains about 97 calories. If you use plenty of butter with the scrambled eggs, the nutritional value naturally increases even more.

Nutritional value deviled egg

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Stuffed eggs can have different nutritional values depending on the ingredients you use. Assuming a modest addition of mayonnaise, mustard and crème frâise supplemented with some spices, the half egg snack contains about 84 calories. So that’s 168 calories per whole egg and that means double the nutritional value compared to a boiled egg.

What else is in the egg?

An egg is full of protein, about 6 grams to be exact. Protein is a nutrient that gives a good feeling of satiety. A nice egg for breakfast or with your plate of Nasi can therefore certainly not hurt.

Besides protein, the nutritional value of eggs also consists of many different vitamins and minerals such as phosphate and iron. The yolk of the egg contains, in addition to many unsaturated fats, also strong antioxidants necessary for your eyes, namely: carotenoids and lutein. This substance can help against macular degeneration (age-related blindness).

Cholesterol

Eggs contain cholesterol. And indeed, too much cholesterol can be bad for your body. But not in this case! Now, it’s first good to establish that we know two types of cholesterol. The LDL and the HDL variety. The LDL is the unhealthy cholesterol where the HDL variant is healthy cholesterol. HDL carries excess cholesterol to the liver where it is broken down. LDL carries excess to the tissues where it is stored. More and more research shows that the cholesterol in an egg has almost no effect on our cholesterol levels. That’s because high cholesterol in the blood is not so much from cholesterol ingested in food.

A large study in the United States of 37,851 middle-aged and older men and 80,082 middle-aged women published in JAMA found no evidence of a significant link between consuming eggs and risks of coronary artery blockages. In this study, subjects were followed for as much as 14 years. Concluding that 1 egg a day was apparently healthy for healthy subjects. Another study that lasted as long as 20 years showed similar conclusions. They saw no increase in heart failure in that study when consuming 6 eggs per week.

A 2013 study showed that eating whole eggs even increased the level of healthy HDL cholesterol so that HDL molecules functioned better. HDL molecules help remove the bad LDL cholesterol. This also confirmed a 2010 study in the Journal of Nutritional Biochemistry. That study showed a link between increased HDL cholesterol and increased levels of lutein and zeaxanthin.

Diabetes and Cholesterol

The above studies are the results of studies in healthy subjects. For subjects with diabetes, a Mayo Clinic study found that diabetic patients who consumed seven eggs per week had a significant risk of heart disease. Of those in a twenty-year study period who developed diabetes during the course of the study, developed twice the risk of cardiovascular disease when they ate 1 egg per day. For diabetics who like to eat eggs, it is recommended that they not eat the whole egg but only the egg white.

However, a study in Australia and New Zealand shows the opposite. In a group of 140 people with diabetes 2, half of whom ate 2 eggs a day for 6 days a week and the other half less than 2 eggs a week, no difference occurred in cholesterol levels. Only, the group with a lot of eggs had significantly less appetite after breakfast.

Conclusions: High egg consumption had no adverse effect on the lipid profile of people with diabetes 2 in the context of increased consumption of MUFA and PUFA. This study suggests that a high egg diet can be safely incorporated as part of the dietary management of T2D, and it may provide greater satiety. This study was registered in the Australia New Zealand Clinical Trials Registry (http://www.anzctr.org.au/) as ACTRN12612001266853.

High cholesterol is more due to eating too much unsaturated fat. So eat healthily by reducing your intake of sausage, cheese and saltines. And also be careful with unfiltered coffee and use low-fat products like milk and cheese as much as possible. In countries such as the United States and the United Kingdom where breakfast is rich in ham, bacon, cheese and white bread in addition to eggs, the unhealthy part is not so much the egg but rather the things added to it.

For the record, cholesterol is a substance produced by the liver. It is a necessary building material for, among other things, the production of bile but also for the production of cells and hormones. It is therefore not unhealthy except for an excess or an imbalance between the amount of LDL and HDL.

Eyes

Lutein and zeaxanthin are two antioxidants that are thus found in the egg yolk. These two antioxidants may help prevent macular degeneration. A breakdown of a part of the retina where the eye’s light-sensitive cells lie. This area, of only a few millimeters, houses the rods and cones that convert light into images. Macular degeneration is a common cause of blindness in the elderly” says Kanter. “These 2 nutrients are part of the carotene family which includes beta-carotene in carrots. The American Optometric Association also notes the presence of these antioxidants as nutritional eggs.

The blue light from computer screens, TVs and smartphones, depending on the duration of exposure and intensity, can be dangerous to the eyes. This applies not only to the blue light from screens but also from the blue light emitted by the sun. The carotenes lutein and zeaxanthin block blue light. By the way, these carotenes are not only found in eggs but also in various vegetables such as spinach, Brussels lof, broccoli, corn, green peas and pumpkin. But because lutein is fat-soluble, your body is better able to absorb and utilize the lutein in eggs thanks to the fat in the egg yolk.

Choline as a nutritional value egg

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Eggs are the richest source of Choline in the diet of Americans. A whole egg provides as much as 35% of the daily requirement for Choline. And that’s good news because a study showed that 90% of Americans don’t get enough Choline. Choline is an essential nutrient and is particularly important for pregnant and breastfeeding women. According to the University of Rochester Medical Center, it was found that intake of Choline in pregnant women helped increase immunity to stress-related diseases in children. And also in chronic diseases such as hypertension in later life.

And Choline also contributes to brain development and memory. An animal study with rats showed that after feeding Choline supplements to the young, their memory function changed and their memory improved for life.  And an English study of 2,000 volunteers showed that cognitive functions also improved among adults when Choline was taken.

Folic acid

Folic acid is also called vitamin B11 and is not produced by the body. You should get this vitamin through the diet. With a varied menu of whole grain products, vegetables and fruit, you can certainly get the desired 300 mg per day. An egg a day provides 30 mg and is therefore 10% of what a normal healthy person needs per day in folic acid. In addition to an insufficiently varied and healthy menu, too much alcohol can be the cause of folic acid deficiency. Alcohol blocks the absorption of folic acid.

Pregnant women or women who wish to become pregnant need more folic acid. For them, the reference intake is 400 mg per day. Folic acid is needed for the healthy development of blood, nerves, and nerves of the unborn baby. Women who wish to have children are advised to start taking folic acid 4 weeks before possible conception.

Phosphorus or phosphate as a nutritional value egg

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Phosphorus is a mineral that, along with calcium, gives strength to bones and teeth. Phosphate also helps with energy metabolism. Phosphorus or phosphate can be found except in eggs in milk, cheese, fish, legumes and whole grain products. Normally, a shortage or surplus of phosphorus in the human body does not occur quickly.  In the case of an excess of phosphorus, the kidneys excrete the excess through the urine. An excess of phosphorus occurs only when the kidney function is reduced after which osteoporosis may develop.

Biotin

Biotin or vitamin B8 is a vitamin that ensures the release of energy from food. It also plays a role in the production of fatty acids. She is needed for skin, hair and a properly functioning nervous system. In addition to nutritional eggs, biotin is found in milk, nuts, peanuts and liver. Those who eat a lot of raw eggs can become deficient in biotin. This is because in raw egg biotin is bound by avidin, a glycoprotein.

The solution is very simple, boil or fry the egg. A whole boiled or fried egg contains 27% of the daily recommended amount of biotin. And too much biotin in the blood is not possible. As with the other B vitamins, excess biotin is excreted through the kidneys and urine.

Omega-3 as nutritional value eggs

Omega 3 fatty acids are a collection of unsaturated fatty acids of which the most important 3 are:

– ALA: Alpha-linolenic acid
– EPA: Eicosapentaenoic acid
– DHA: Docosahexaenoic acid

ALA is an essential unsaturated fatty acid that cannot be made by the body itself. You must therefore ingest it through the diet. This fatty acid occurs naturally in vegetable foods such as walnuts, soy, chia seed, rapeseed oil but especially flaxseed and linseed oil. The latter in particular is a champion with no less than 55 ALA per 100 grams of flaxseed oil.

In addition to ALA, the Omega 3 family of fatty acids includes EPA and DHA unsaturated fatty acids. The human body has a limited capacity to convert EPA and DHA from ALA. The rest of the necessary EPA and DHA must therefore come from our food. EPA and DHA are found in fish, shellfish and crustaceans but particularly in fatty fish such as mackerel, herring, salmon, trout and sardines.

Eggs also contain EPA and DHA but the amount varies considerably, depending on what feed the hens have been given. Eggs from free-range pasture hens contain significantly more healthy Omega-3 fatty acids, including DHA but also vitamin E and CLA (an Omega-6 fatty acid). That’s because the chickens can hunt for grubs and insects. Their shells are really hard, not like the eggshells of factory eggs that you can crush with your fingers.

Their yolks are dark yellow-orange – rather than pale yellow – because they contain lots of lutein, the same antioxidant that colors salmon, carrots and sweet potatoes.

And because of the food the chickens get from pasture, their eggs also contain many more healthy omega-3 fats. In addition to allowing chickens to roam in pastures and forests, the level of omega-3 fatty acids in eggs can also be greatly increased by feeding chickens flaxseed-based plant ingredients. This converts the chicken into eggs with extra omega-3. Suppliers of Omega-3 eggs claim that “their” eggs contain up to 6 times more omega-3 than other eggs. Biodynamic poultry farmers ensure that 70% of the outdoor area is planted with trees and shrubs. Can also offset CO2 emissions at the same time.

When adults don’t eat according to the disk of 5, chances are they don’t get enough Omega 3 fatty acids. However, they are very important for our overall health. Extra vitamin E in the egg from these chickens is again important to protect the Omega 3 fatty acids from oxidation. Omega-3 fatty acids are needed for proper brain function and vision. They are especially important for pregnant women and growing children. Premature infants do not yet produce enough Omega-3 fatty acids. That is why they are added to the diet of premature babies.

EPA and DPA also lower blood pressure and then the upper pressure. Intake of 4 grams of EPA and DPA per day reduces the upper pressure by 4 mm. Hg. This study was done on subjects with hypertension who are not on medication. It is possible that blood clotting is more difficult for people who use blood thinners. They are advised to consult their doctor if their intake exceeds 1 gram per day.

Vitamin D as a nutritional value egg

Vitamin D is necessary for the body to absorb calcium from food. In fact, vitamin D is a catalyst. It ensures strong bones and teeth but also strengthens the immune system. Although there is a British study that seems to show that taking vitamin D prevents the chance of catching a cold, this research is too unsystematic to state this scientifically. The fact is that, in a general sense, vitamin D increases resistance.

Especially people with a tinted skin benefit from vitamin D supplements because they absorb less vitamin D from sunlight due to the pigment in the skin. This also applies to people who cover their skin in the sun. In addition, the elderly and pregnant women benefit from vitamin D. In smaller children, it reduces the risk of rickets or English disease. Rickets is a bone disease that occurs due to lack of calcium or vitamin D in younger children. Possibly resulting in X or O legs.

Elderly people benefit from vitamin D because it reduces the risk of falls and bone fractures. Adding vitamin D as a supplement in pregnant women has the benefit of reducing the risk of low birth weight babies.

Weight loss as a health benefit

As a relatively low-calorie food, an egg is a perfect choice for those who want or need to diet. Because eggs give the feeling of a full stomach as quickly, it is a healthy choice for gaining a healthy weight and reduces the risk of obesity. This full feeling comes from the proteins which we will discuss in more detail on another page.

 

Overview of vitamins in egg

Vitamin A – Good for the skin, our vision and the immune system

Vitamin B2 – Important for a good metabolism

Vitamin B8 – Biotin, needed to release energy from food

Vitamin B11 – Required for the growth and production of red and white blood cells

Vitamin B12 – contributes to the production of red blood cells

Vitamin D – good for the bones and for a better absorption of calcium and phosphorus

Vitamin E – Protects body cells from damage

Vitamin K – ensures proper blood clotting