Chicken eggs: benefits and harms to the body

Mexico leads the world in egg consumption with one and a half eggs per person per day. Our Country in this ranking takes only 12th place. Healthy Food Near Me, together with an expert, finds out how often chicken eggs can be eaten and to whom they can be strictly contraindicated.

The history of the appearance of chicken eggs in nutrition

Chicken eggs are the most affordable, and therefore the most common among all types of eggs.

Even in prehistoric times, before the domestication of birds, this product was highly valued. The domestication of birds supposedly took place in 7500 BC, and since then eggs have become an integral part of almost any meal.

In ancient Rome, for example, meals often began with eggs. So that “evil spirits” do not hide in the plates, the shells left after dinner were crushed and put on the bottom.

In the XNUMXth century, the industry of dried eggs developed, then frozen eggs. Such production expanded especially strongly during the Second World War, such canned food was considered a valuable food for the military.

The composition and calorie content of chicken eggs

The benefits of chicken eggs

The egg consists of protein and yolk, covered with a shell, their composition is very different from each other. The first consists of water and various proteins, and the second is rich in fats and cholesterol.

Thermally processed chicken egg protein is considered to be easily digestible. Thanks to proteins, the body receives amino acids, from which it then builds its own proteins. Therefore, eating eggs is beneficial for increasing muscle mass and strengthening bones.

Regarding the yolk and its benefits, there have been disputes for many years. On the one hand, it has a rich composition: healthy fats, proteins, vitamins. Their effect has a positive effect on health: the yolk is excellent nutrition, contains lutein and zeaxanthin, which are good for the eyes, as well as choline for the health of the nervous system.

On the other hand, the yolk contains a large amount of cholesterol, which often causes vascular and heart diseases. Some researchers have called a dangerous dose of just one egg a day.

However, numerous modern studies disprove these fears. It has been proven that even those who are at risk (those with diseases of the heart and blood vessels) are not at all harmful to eat an egg every few days. Why isn’t it dangerous?

With food, only 15% of cholesterol enters our body. The rest is produced in the liver. Its increased production is stimulated by a constant daily intake of saturated and trans fats, and not cholesterol from food. Even the largest chicken egg contains only 1,5 grams of saturated fat, which can in no way damage the vessels.

The main rule is to stick to the norm and monitor nutrition. Of course, if you eat five scrambled eggs every day, the risk for the heart and blood vessels will definitely be increased.

From a nutritional point of view, eggs are the perfect product. They contain protein that is easily digestible, healthy fats, a small amount of carbohydrates, and many vitamins. This is a nutritious product that allows you to quickly get enough without harm to the figure. gastroenterologist Olga Arisheva.

Harm of chicken eggs

The main risk associated with eating chicken eggs is salmonellosis, which can infect chickens. Litter particles fall on the eggs and gradually penetrate through the shell inside. To be sure to kill the bacterium, you need to completely fry or boil the egg, and thoroughly wash the shell before cooking.

Abuse of fried eggs should not be used by people with an increased risk of developing atherosclerosis and with diseases of the liver and gallbladder. However, a small amount of boiled eggs will not harm.

– It is worth limiting or completely abandoning the use of this product for people with kidney failure and food allergies. Most often, an allergy occurs to protein, while the yolk remains suitable for consumption, Olga Arisheva recommends.

The use of chicken eggs in medicine

In pharmaceuticals, the enzyme lysozyme is used, which is extracted from eggs, as well as shells.

Lysozyme has the ability to destroy the cell walls of bacteria and is used as an antiseptic or preservative.

Calcium preparations are prepared from the shell. Chicken embryos are still used in the cultivation of vaccination bases, including the flu vaccine.

Chicken eggs are included in therapeutic diets: No. 1 for the treatment of gastritis and ulcers, and No. 5 for digestive problems.

– Eggs are advised in many diets for weight loss or muscle gain. But you should understand that a diet is an irregular diet, and such a diet does not need to be followed on an ongoing basis, Olga Arisheva warns.

The use of eggs in cooking

Eggs are used in a variety of dishes – sweet, savory, desserts, pastries. In America and Europe, eggnog is very popular during the Christmas period – a mixture of raw eggs and milk with sugar.

Known for the traditional drink of whipped protein and sugar – eggnog. In Britain, egg-based hot alcoholic cocktails are common.

We offer several simple recipes for breakfast eggs, which will not be difficult to prepare.

Shakshuk

Jewish recipe for scrambled eggs with vegetables. Can be served with toasted bread

Wash the vegetables, peel the onion and chop finely. Free the pepper from seeds and cut into cubes. Tomatoes are peeled – cut crosswise and pour over with boiling water, removing the skin like a stocking. Cut into cubes.

Heat oil in a frying pan, fry the onion until golden brown. Then add the rest of the vegetables and simmer for 10-15 minutes until soft. Make wells in the sauce and beat in the eggs. Season with spices, sprinkle with chopped garlic and keep on fire until the protein seizes.

boiled omelette

Classic omelet cooked in an unusual way

Beat eggs with salt until foamy, add milk and mix.

Take 2 baking bags, pour in the egg mixture, tie tightly so that there is a little free space inside. Dip in boiling water, cook for 25 minutes, uncovered.

After the time has elapsed, take the bag out of the water and open it. Serve with fresh herbs.

How to choose and store chicken eggs

Sometimes there are eggs without yolk or with two. This happens when ovarian dysfunction occurs in birds, this does not make the product dangerous.

Eggs have different shelf life and quality and, depending on this, are divided into table and dietary. The latter are stored for no more than a week, and canteens in the refrigerator can lie up to 120 days.

To determine what category of eggs, pay attention to the markings on the package:

• D – dietary egg, shelf life up to 7 days,
• C – table egg.

Further, the weight and size of the eggs are indicated – in production they are calibrated depending on the mass. The larger the egg, the higher the category it belongs to, and the higher its price:

• The third category (3) – from 35 to 44,9 g,
• The second category (2) – from 45 to 54,9 g,
• The first category (1) – from 55 to 64,9 g,
• Selected egg (O) – from 65 to 74,9 g,
• The highest category (B) – 75 g or more.

After purchase, eggs should be stored in the refrigerator against the wall or in the vegetable drawer. Temperature fluctuations destroy the shell, bacteria can penetrate through microcracks. You can also store eggs in the door, but only if you plan to eat them in the near future.

As mentioned above, dietary eggs are stored for up to a week at a temperature not exceeding 20 degrees. Table eggs at temperatures up to 2 degrees are stored for a maximum of 120 days, up to 20 degrees – no more than 25 days.

Popular questions and answers

Let’s analyze the frequently asked questions about eating raw eggs with gastroenterologist Olga Arisheva.