Chicken egg

Few foods have ever come under the scrutiny of the scientific world like eggs. Some nutritionists say that this is the most useful diet food, others are categorically against it. Is it really better to give up scrambled eggs forever, or are the stories about the “terrible and harmful chicken egg” greatly exaggerated? ^[1]?

Instead of the preface

There is an assumption that this product entered the diet of an ancient person long before the first chickens were domesticated. It will not be a mistake to say that it has nourished man for several thousand years. All this time, in many cultures, the egg has been a symbol of fertility, life and rebirth. In Christianity, eggs with a painted shell symbolize Easter, and the ancient Egyptians believed that the gods from the Sun and the Moon created this product. It is believed that the first people to eat eggs were the inhabitants of Southeast Asia or India. Then they learned about them in Egypt, Greece and other countries of the ancient world.

In the 1911th century the favorite delicacy of the French were cocktails made from sour fruit juices and eggs. In the XNUMXth century humanity thought of drying this product. This practice helped the military survive during World War II. And the cardboard egg trays familiar to us appeared only in XNUMX.

It is difficult to say in which country they first learned how to cook delicious eggs. However, the first gourmets could not fail to notice that they quickly satisfy hunger, are easily digested by the body, and, on top of that, are also tasty.

Nutritional characteristics

The egg is a rich source of high quality proteins, vitamins, minerals and essential fatty acids. ^[2].

More than half of the existing proteins are found in the egg white. It also contains the main reserves of selenium, vitamin D, B2, B6, B12, as well as zinc, iron and copper. But the yolks are the higher calorie part of the egg, which contains more fat and cholesterol. ^[3], fat-soluble vitamins A, E, D and K. And depending on the diet of chickens, some eggs contain impressive portions of omega-3 fatty acids.

Not so bad cholesterol? ..

At the turn of the twentieth century, the scientist Nikolai Anichkov conducted an experiment on rabbits. He introduced pure cholesterol into the diet of animals. As a result, their arteries deteriorated, and the results of the experiment led to the conclusion that cholesterol causes heart disease. Later, in the 1950s, Ancel Klyuchy published the results of another study, concluding that people who consumed animal fats were more likely to develop heart disease. Although it is worth noting that today such conclusions raise doubts among scientists. So, both of these scientific experiences have created a fear of cholesterol and animal fats. Yes, and modern international associations of cardiologists recommend consuming less than 300 mg of cholesterol per day. The yolk of a small chicken egg contains approximately 45% of the recommended rate. And this, you see, is a lot.

The results of one of the first scientific experiments, which was to determine how a chicken egg affects cholesterol in the bloodstream, were disappointing. Harvard researchers have announced that it is enough to eat this product every day for 3 weeks and get from 97 to 418 mg of cholesterol per day so that the indicator of low-density lipoprotein (the so-called bad cholesterol) increases by 12 percent. Brazilians had a similar experience in 2006. The results are also disappointing: if you use 3 eggs a day for a long time, the blood cholesterol will increase by almost 30 percent.

After such results, scientists were very surprised when they analyzed the performance of another experiment conducted in 2008. This time, 19 study participants consumed 1 egg daily for a month. None of them showed any changes in the blood formula after this time. After that, scientists started talking that the relationship between cholesterol and egg yolks is not an indisputable fact. ^[4].

Then, in different countries, researchers conducted many more experiments that gave very different results. So there was a new assumption: 1 chicken egg per day does not increase the level of bad cholesterol ^[5].

Moreover, already in 2013 a new scientific statement appeared for scientists: chicken eggs really increase the concentration of cholesterol, but only “good” (high density lipoproteins), and this already contributes to the replenishment of healthy eye stocks of lutein and zeaxanthin.

Benefits for man

We all know that chicken eggs are a versatile and delicious food. But few people know that this product protects the skin and eyes from ultraviolet radiation, improves the functioning of the liver and brain. And these are just some of the facts from the full list of its undeniable advantages. ^[6].

Protein source

This is one of the few products that can provide the body with proteins, as it contains all the amino acids necessary for humans. ^[7]. The exceptional benefits of this food are already evidenced by the fact that the World Health Organization uses egg white as a standard for evaluating the protein in other foods. And the average copy weighing about 45 g contains more than 5,5 g of proteins. These substances are beneficial for a person for several reasons, ranging from weight loss to heart health. Proteins are more often remembered when there is a need for recovery or muscle building, but they also have many other benefits for almost all systems and organs of the body.

In particular, a component that lowers blood pressure was found in egg whites.

Reduces the risk of developing cardiovascular disease

It may seem strange, but eggs make the heart stronger and healthier. ^[8]. On the one hand, for many years we have been convinced that the fats contained in this product clog blood vessels and are dangerous for the heart. ^[9]. But it turned out that if proteins and yolks are cooked correctly and combined with healthy food, they, on the contrary, will help the cardiovascular system. And one of the reasons is the presence of omega-3 fatty acids. It is important to understand that omega substances are found mainly in the eggs of domestic chickens, and they are almost absent in the farm version.

Vision benefits

One of the signs of aging is visual impairment. However, there are some nutrients that prevent these degenerative processes. Two of them, lutein and zeaxanthin, are found in eggs. These are powerful antioxidants that can accumulate in the retina of the eye. Studies show that consuming enough of these substances significantly reduces the risk of cataracts and prevents macular degeneration. After 4 weeks of regular consumption of this chicken product, the concentration of lutein in the body increases by 28-50%, and the level of zeaxanthin increases by 114-140%. Well, do not forget about vitamin A contained in eggs (1 egg has about 75 micrograms) and plays an important role in eye health.

Choline source

Chicken egg – one of the best sources of choline in the diet of modern man.

It contains approximately 35% of the daily requirement of this substance, which, according to some studies, is under-received by almost 90% of the population of developed countries.

Choline is an essential nutrient that pregnant and breastfeeding mothers need especially because it affects the baby’s immune system. This substance promotes brain function, improves memory, prevents the occurrence of hypertension, defects in the functioning of the nervous system and liver. Eggs as a source of choline are useful in preventing certain cardiovascular diseases, inflammation, and breast cancer. They are important for maintaining the health of the body in the elderly.

Promotes excess weight loss

This relatively low-calorie food can be a great ingredient on your weight loss menu. Due to its ability to maintain a feeling of satiety for a long time, this product will save you from overeating and extra calories. An experiment conducted by American scientists showed that obese people who ate eggs for breakfast ate less food than usual over the next 36 hours. It has also been proven that the chicken product helps prevent metabolic disorders, in particular in people over 40 years of age.

Benefits for skin, hair and nails

Lutein and zeaxanthin contained in eggs are beneficial not only for the eyes, but also for the skin. They protect the epidermis from UV radiation. Also, scientists have found in this product 5 from 8 substances that effectively protect against skin cancer.

Hair and nails are almost the first to react to an imbalance of vitamins and minerals. Probably, many have noticed: it is enough to introduce chicken eggs into the diet so that the nails and hair become healthy again and begin to grow faster. This is due to the fact that the product contains zinc, sulfur, vitamins A and B12.

Strong bones

Boiled eggs can be chosen as a dietary source of vitamin D. This substance is important for healthy bones and strong teeth. Vitamin promotes the absorption of calcium and regulates the level of the mineral in the body. Through this process, a person will receive a sufficient amount of this nutrient. By the way, one average chicken egg contains almost 45 IU of vitamin D.

Other Health Benefits of Eggs ^[10]:

• strengthen muscles, promote healthy muscle growth;
• activate the brain;
• have a beneficial effect on the functioning of the nervous system;
• provide the body with energy;
• strengthen immunity (due to the content of vitamins A, B12, selenium);
• useful for pregnant women and the unborn child (prevent pathology in the development of the fetus).

Possible health risks

Some researchers advise people with diabetes, high cholesterol or hypertension to use this product with caution. Canadian cardiologists say that people with diabetes who eat eggs regularly are more likely to develop heart disease. Such people are advised to consume only proteins.

Scientists from Harvard also had their say. They warn against pairing eggs with cheese, ham, bacon, white bread, and other high-calorie foods. Eating raw eggs is also not advised, as raw egg white interferes with the absorption of biotin, a substance important for maintaining healthy metabolic processes. In addition, there is a high risk of Salmonella infection. ^[11].

People with allergies will have to refuse this product. The reaction to the product is manifested by skin rashes, difficulty breathing, stomach pain, and in rare cases, anaphylactic shock.

Not all eggs are the same.

Only at first glance it may seem that all chicken eggs are the same and there is no difference which tray to buy. ^[12]. In fact, the nutritional value and composition of the useful components of this product directly depends on the diet of chickens and their living conditions. More useful are specimens laid by domestic chickens, which are regularly outdoors and eat grass. In addition, domestic laying hens are 98% less at risk of Salmonella infection.

According to some sources, compared to farm eggs, homemade eggs contain:

• one third less cholesterol;
• a quarter less saturated fat;
• 2 / 3 contains more vitamin A;
• 2 times omega-3;
• 3 times more vitamin E;
• 7 times beta carotene.

How to choose and store the product

The first rule when choosing chicken eggs is to avoid products with damaged shells, as bacteria can enter through the cracks. ^[13].

It is not recommended to wash the shell, as this process removes the protective shell on the outside. It is important to know that eggshells contain many small pores through which bacteria can enter, so raw eggs are not the best option to eat.

Most accurately, the freshness of the product will be told by its smell, the consistency of protein and yolk. You can check their quality with ordinary water. A fresh egg will always sink to the bottom, while a rotten one will float. To understand what is under the shell (raw or boiled egg), just spin it on a flat surface. Raw will spin slowly, boiled will spin easily, quickly and for a long time.

What does marking mean

Perhaps everyone knows that eggs from stores always contain a stamp marking. In addition to the expiration date, she tells a lot of interesting things about the product.

In the CIS, chicken eggs are usually divided into “C” and “D”. Thus, the category of products is indicated – table or dietary. It should be understood that both options are the same chicken eggs (perhaps even from the same laying hen), the difference is only in freshness. Diet – very fresh, almost straight from the nest. Their exceptional freshness is preserved for 7 days, after this period the product becomes “table” and can be stored in the refrigerator for up to 90 days, and at room conditions – no more than 25 days.

Chicken eggs are classified by weight. The higher the grade, the more the specimen weighs. First-class ones should not weigh less than 70 g, and representatives of the 7th grade may not reach up to 45 g. There is also the highest grade – eggs weighing more than 75 g, but such giants are very rare.

A slightly different classification is followed in European countries. There, an A-Extra class egg is the freshest product (analogous to our dietary eggs). And then, in the course of “aging”, the eggs move from class to class, from A to C.

But the color of the shell means absolutely nothing. More precisely, he only says that white eggs were laid by white chickens, yellow ones by dark birds. However, this indicator does not affect the nutritional characteristics and quality of the product itself. ^[14].

Use in cooking

In the food industry, eggs are used as a separate dish or as an ingredient in more complex recipes. They can play a role:

• baking powder (whipped proteins are added to sauces, creams, soups, dough);
• thickener (yolk gives sauces, dough or creams the necessary consistency);
• emulsifier (the yolk is used to make mayonnaise);
• clarifier (whipped whites lighten broths).

Ways of preparation

Boil

For proper cooking, the eggs must be laid out in a saucepan in 1 row. Pour preferably cold salted water. It will take 3 minutes to boil the product soft-boiled, 4-5 minutes “in a bag”, and 7-8 minutes hard-boiled. Cook over medium heat. Time to note from the moment of boiling. Rinse the eggs with cold water after boiling.

Make poached eggs

Pour about 2,5 cm of water into a saucepan, bring it to a boil and carefully pour a fresh egg into it, without damaging the yolk. Cook for 1 minute, remove from heat, but leave the egg in water for another 10 minutes.

To fry

This can be done in many ways. Cook with fried eggs, scrambled eggs, scrambled eggs, frittata, or your favorite recipe. In addition, eggs can be baked, stuffed, added to dough, cocktails can be prepared, including a delicious and healing mogul.

Use in home cosmetics

As a natural cosmetics use both components of the product – proteins and yolks. Egg whites contain a lot of vitamin A and collagen, which makes them effective in combating scars, burns, wrinkles, acne. Egg yolk is an excellent way to nourish and enhance hair growth.

Masks for face

Recipe 1. It’s hard to find an easier, but equally effective recipe than this. It is enough just to beat the egg and apply the mixture on the face. Hold for half an hour. A whole egg is suitable for normal skin, only protein – for oily, yolk – for dry.

Recipe 2. Mix egg white, half a tablespoon of starch (preferably corn), a couple of drops of lavender essential oil. Hold for approximately 30 minutes.

Recipe 3. Mix the whipped proteins from 2 eggs and 2 tablespoons of yogurt (without fillers). To relieve irritation on the face to keep about half an hour.

Recipe 4. Mash 1 ripe avocado, to which add 50 ml of honey and 1 egg yolk. Hold for about 15 minutes, then rinse and apply a moisturizer.

By the way, the same mixture is suitable as a mask for hair and scalp.

Hair masks

Recipe 1. Mix 2 eggs with 2 tablespoons of olive oil and 1 tablespoon of honey. Apply to the entire length of hair, wrap with plastic wrap and a towel. Keep at least an hour.

Recipe 2. The comb from 2 yolks and 1 a tablespoon of mayonnaise makes it easier to comb curly hair. Also, this tool is suitable for dry and brittle curls.

Interesting facts about eggs

Did you know these facts? ^[15]:

1. It is possible that in Colombia tourists will be offered iguana eggs with white rum as a snack. For the local population, such a dish is not considered exotic.
2. Norwegians use hard-boiled eggs of gulls for beer.
3. The largest in the world – ostrich eggs (one ostrich equivalent 24 chicken).
4. The older the chicken, the larger the eggs it lays.
5. To “create” one egg a chicken spends from 24 to 26 hours.
6. For a year, one chicken, depending on the breed, can lay 300-325 eggs.
7. According to its nutritional qualities, chicken protein is second only to breast milk.
8. The color of the yolk depends on the diet of the chicken.
9. There is International Egg Day (every second Friday in October).

For many years, chicken eggs have been viewed as hazardous to health. Cholesterol, which is contained in the product in a fairly large amount, played a cruel joke with them. Recently, however, scientists have taken a fresh look at this product. ^[16]. Now researchers are not so categorical and are increasingly recalling its beneficial properties. However, no one canceled the sense of proportion and a balanced diet.

Sources of