1. It has a high vitamin and mineral value
Few foods contain as many vitamins and minerals as the egg. When we consume it, we ingest vitamins A, D, E and B12, as well as thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folate, biotin, calcium, iron, zinc, magnesium, phosphorus, potassium, selenium, and sodium. All these nutrients contribute to physical and mental well-being, reducing the risk of disease, providing energy and promoting development.
2. Prevents eye diseases
The egg is rich in carotenoids zeaxanthin and lutein, antioxidant substances that are involved in the prevention of visual conditions such as cataracts and age-related macular disease. Lutein and zeaxanthin are also present in vegetables such as broccoli and spinach, but the body absorbs these nutrients better when they come from the egg, thanks to the fat present in the yolk.
3. Provides unsaturated fats
The egg contains healthy fats of good quality, especially of the monounsaturated oleic type, which acts in favor of increasing HDL cholesterol (the “good” cholesterol) in the blood. Contrary to what was once thought, numerous scientific research revealed in recent years that egg consumption has no negative impact on the increase in LDL cholesterol levels, the “bad” cholesterol.
4. It is the perfect ally to combat excess weight
The egg is a fundamental food to include in weight loss plans because, because it contains proteins, it is a carcinogenic food. In addition, it is low in calories: it provides only 75 calories per unit.
5. Contains high quality protein
After the protein of human milk, that of the egg is the one that our body uses best. The egg covers 10% of the adult protein recommendations and 30% of the protein recommendations in children.
6. Promotes brain development
The egg contains choline, an important nutrient for brain development, memory and learning. In addition, the lutein contained in the egg is not only good for vision but also has high concentrations in the brain and blood, which is why it has been associated with better cognitive function in adults and older adults. Both nutrients are found in egg yolk.
7. Prevents the loss of muscle mass
Aging brings sarcopenia, progressive loss of muscle mass and strength, increasing the risk of falls and fractures. The egg provides high quality proteins that help prevent sarcopenia, while it is simple food intake and easy preparation for older adults.
8. Does not contain preservatives or additives
Thanks to its natural packaging, the egg is free of preservatives and additives that threaten health.
9. Boosts the development of the fetus in pregnancy
Choline contained in the egg also plays a fundamental role in fetal health during pregnancy. In the uterus, choline helps the baby’s brain and spinal cord to develop properly. In addition, due to the variety of substances provided by the egg, such as vitamins and minerals, it is considered an extremely important food at this stage of life.
10. It is accessible, versatile and available year-round
The egg is an economic food, with an excellent cost-benefit ratio. In addition, it is practical and simple to prepare in multiple ways, while integrating numerous healthy recipes. Finally, it has the advantage of being available throughout the year.