The egg is a food rich in proteins, vitamins and minerals, bringing health benefits such as:
- Strengthen muscles and promote growth, by having clear protein-rich;
- Maintain the health of cells and brain, as it contains choline;
- Prevent cataract and loss of vision by containing vitamin A, lutein and zeaxanthin, essential eye health substances;
- Helping in weight loss, being rich in protein and giving the feeling of satiety after the meal;
- Maintain bone health by containing calcium and phosphorus;
- Prevent anemia by containing iron;
- Strengthen the nervous system and increase blood production by containing vitamin B12.
To obtain its benefits, one must consume from 3 to 7 whole eggs per week, being able to consume a greater amount of the clear of the egg, where are its proteins. In addition, it is important to remember that consuming up to 1 egg a day does not increase cholesterol and does not impair heart health. See more in: Eating Egg Daily Hurts Health?
Nutrition information and how to use it
The following table shows the nutritional composition in 100 g of egg
| Amount per 100 g of food | |||
| Components | Raw egg | Boiled egg | Fried egg |
| Calories | 143 kcal | 146 kcal | 240 kcal |
| Proteins | 13 g | 13.3 g | 15.6 g |
| Fats | 8.9 g | 9.5 g | 18.6 g |
| Carbohydrate | 1.6 g | 0.6 g | 1.2 g |
| Cholesterol | 356 mg | 397 mg | 516 mg |
| Calcium | 42 mg | 49 mg | 73 mg |
| Phosphor | 164 mg | 184 mg | 422 mg |
| Vitamin A | 79 mcg | 32 mcg | 94 mcg |
Eggs can be eaten boiled, fried or added in farofa recipes, cakes, pastas and desserts. However, it is important to remember that the consumption of fried eggs due to increased fat and raw eggs should be avoided because they may contain the bacterium Salmonella, which causes abdominal pain, diarrhea, fever and headache.
Omelette Recipe with Vegetables
Ingredients
- 2 eggs
- 1 cup of chopped vegetables assorted (zucchini, carrot, leek, peppers)
- 2 tablespoons oat bran
- 1/2 tablespoon of olive oil
- 1 teaspoon chopped parsley
- Salt and oregano to taste
Method of preparation
Beat the eggs in a large bowl, and then mix the oats, parsley, oregano and salt. Then add the sauteed vegetables and mix more a little. Add the mixture in an already nonstick frying pan with the olive oil and let cook until the edges are let loose from the edge of the pan. Turn the omelette with a spatula and leave for a few more minutes. Turn off the heat and serve hot.
To further use the egg in your favor, see the Egg Diet Step-by-Step for Weight Loss (in just 2 weeks).
