THEand eggs They are rich in important nutritional elements for the body. First of all protein. They also like the little ones because they lend themselves to a thousand recipes, even simple to perform but very tasty For the palate. Except in case of allergies or a vegan choice, There is no reason not to insert them in your diet. But how and in what quantity? We asked the nutritionist.
Eggs and cholesterol: Stop to fake news
“They have long been demonized and categorically prohibited in case of hypercholesterolemia. Actually, a recent study published on The Lancet, entitled: “Associations of fats and carbohydrate intake with cardiovascular dysase and mortality in 18 country from Five Continents”, has shown that too Three eggs are beneficial to cardiovascular health. In the 60s and 70s, however, the recommendations relating to weekly consumption limited the intake to less than three. It is necessary to clarify, underlining primarily that L‘Impact of food cholesterol is very low on the total one in the circle. Furthermore, The more we introduce it with the diet, the more our liver tends to produce less and vice versa. The fats, then, that the egg contains are of good quality and, due to the effect of the lecithin present and its high content of linoleic acid, could also have an opposite effect, that is, contribute to raising the values of “good” HDL cholesterol», Explain the Dr. Ilenia Grieconutritionist and founder biologist of the private nutrition method.
Eggs: a concentrate of nutrients
“The egg contains important nutritional elements defined essentials: lipids, vitamins, proteins, minerals, trace elements. His proteins have a biological value of 100, the highest of all foods. This means that they contain all essential amino acids in optimal proportions for the body. Not only that, they are also easily assimilated. Such proteins are distributed between egg white and yolk, While lipids, vitamins and minerals are essentially concentrated in the latter. I am also Among the best sources of cholinean essential nourishing for brain health, metabolism and nervous system. The choline is Particularly important in pregnancy for the brain development of the fetus. The yolkFurthermore, It is rich in lutein and zeaxanthin, two powerful antioxidants which protect the view and reduce the risk of macular degeneration linked to age “, underlines the expert.
Eggs: the perfect ingredient in the kitchen
«Soft, with the cooque, scrambled, fried, in shirt, in the oven. Eggs they can be cooked in many ways and are fundamental for sweet and savory preparationslike fresh pasta, cakes and soufflé. Thanks to lecithin, eggs they have the emulsifying ability, or to bind water and fatsmaking them indispensable for the preparation of mayonnaise, creams and sauces. Furthermore, The egg white whipped an air incorporate and gives lightness and volume to desserts and souffléthanks to its ability to form a stable structure when it is mounted. They also have a high digestibility, which however varies according to cooking. The egg with coahs or in shirt is very digestible. Sodus or fried takes more time for digestion due to the more compact protein structure or the presence of fats », continues Dr. Grieco.
Which to choose
“The color of the shellwhite or brown, depends on the race of the hen and does not affect quality eggs. Where possible, it is good to buy them from farms in which the hens are free to circulate in the Hague And they are food with vegetables and fruit. On the market there are eggs enriched with Omega-3, from chickens powered with flax or algae. Eggs fresh are preserved up to 28 days from the deposition if maintained in a fresh and dry environment. The raw egg can be testing with the water method: if floating, it is better not to consume it Because it has absorbed air and is old. However, any type is chosen, thanks to these characteristics, Eggs are considered a natural superfood, economic and suitable for any type of nutrition», Concludes the expert.
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