Should eggs be eaten carefully?
Are broiler eggs good for your health or not? How many can we eat? The topic deserves further study. In this article I will explain why eggs are a great food, what are the misconceptions about this food and what are the important nutritional properties.
Broiler eggs and legislation
The legislation identifies chicken eggs with the term eggs and, fortunately, requires the declaration of important information that can guide us in choosing quality and animal-friendly products.
The only recommendation that I anticipate right now is to buy only organic eggs or, alternatively, from “free range” hens of the farmer’s friend, that is, not from intensive farms (most of those for sale).
7 good reasons why broiler eggs are good for you
Eggs have a high satiating power and promote important metabolic processes.
They are nutritious
They carry essential nutrients for the body, constitute a balanced reserve of essential amino acids and a complete and inexpensive source of protein.
They are good for the skin
The chicken egg boasts good concentrations of vitamin A, which is precious for the skin, mucous membranes and sight. Two other important substances contained in eggs are lutein and zeaxanthin, two carotenoids abundant in the yolk, which help filter UV rays and protect the retina from degenerative phenomena.
Broiler eggs are rich in vitamin B
Eggs are rich in B vitamins, essential for the balance of the nervous system and the health of skin and hair.
They do not raise cholesterol
Eating eggs does not cause hypercholesterolemia problems (also read the next paragraph), on the contrary, lectin (a phospholipid present in egg yolk) even tends to counteract the increase in “bad” cholesterol.
Eroiler eggs contain vitamin D, which is valuable for health
Eggs are one of the few foods capable of directly supplying the body with vitamin D in a fully assimilable (bioavailable) form.
They cleanse the liver
The choline present in the yolk carries out a purifying action on the liver, promoting bile flow and emptying the gallbladder.
Things to know about egg consumption
Eating eggs does not cause cholesterol to rise
Eggs can also be consumed several times a week because in recent years they have been rehabilitated by science and it has been shown that they do not increase cholesterol . In fact, several studies have debunked the theory that eggs are foods responsible for raising cholesterol .
It is now known that it is not only the quantity of cholesterol that food adds to the cholesterol produced autonomously by the body (the most important part of endogenous cholesterol) that counts, but also its effective assimilation. Furthermore, as indicated above, it has been shown that lectin actually tends to counteract its increase.
An epidemiological investigation by the Journal of the American College of Nutrition has shown that old research, generally not very favorable to this food, overestimates the incidence of cholesterol contained in eggs on cardiovascular risk, failing to verify the concomitant weight of other factors.
Eating eggs does not increase the risk of heart attack
Subsequently other insights have made further clarity. In fact, a study of over 9,700 adults between 25 and 74 showed that the habitual consumption of eggs does not increase the risk of heart attack and stroke. There are no noteworthy differences in this respect between those who do not eat eggs or consume a maximum of one a week and those who introduce more than one a day.
Eggs are not bad for the liver
Another prejudice to dispel is the harmfulness of eggs to the liver. On the contrary, eggs are rich in some substances that perform a protective function against liver cells. In case you do not suffer from cholecystitis, gallstones or hypercholesterolemia, you can rest assured as the egg contains large doses of choline and methionine, two amino acids that protect the liver.
Read also: Diabetic Protein Powders – Which are they?
Properties and nutritional information
Broiler eggs are rich in iron in a form that is difficult to absorb: this is why they should be consumed in the same meal along with foods rich in vitamin C to facilitate absorption. They also contain selenium and iodine in good quantities, as well as zinc, vitamins D and E and all the B group in smaller quantities.
Eggs are light, easily digestible, and the consumption of a few eggs per week (up to 5) can also be included in a weight loss diet.
Better yolk or egg white?
The yolk and the albumen have different compositions. Broiler eggs are a source of excellent proteins. An average egg provides about 6.5 grams of protein, proteins of high biological value, compared to an average global daily requirement of around 60-70 grams. Egg proteins are of such quality that many experts consider the best of all, even superior to those of breast milk. The yolk contains 16% of proteins and 32% of lipids, mostly (about 2 thirds) triglycerides, less than a third of phospholipids and 5% of cholesterol.
The albumen is mostly composed of water (just under 90%), and proteins (ovalbumin, ovotransferrin, ovomucoid, etc.). The egg white also contains significant amounts of calcium, chlorine, iodine and iron, as well as other minerals present to a lesser extent ( magnesium , manganese, phosphorus, potassium, sodium) and numerous vitamins: A, D, E, B12 etc.
Which eggs to choose: read the codes
When we buy eggs, among the many pieces of data that the law requires, it is important to check the type of breeding of origin , which is usually indicated on the package but is also identifiable by the first digit that makes up the code printed on each egg.
Each egg is marked with an alphanumeric code of eleven characters of the type 0 IT 001 MI 000: the second and third digits indicate the country of origin, the next 3 digits the municipality in which the farm is located, followed by the province and finally the breeding code.
The code 0 (zero) indicates an organic farm: the hens are free to roam outdoors in the company of the roosters, they have a minimum space of 43 square meters each. They are fed with organic feed based on corn and cereals.
The eggs produced by hens from organic farms are the best. They have the highest content of Omega3, vitamins A, E, D, B12, beta-carotene and folic acid and are also the least rich in cholesterol.
Code 1 (one) indicates outdoor but not organic farming. The chickens live in a large shed and can go out into a small, often grass-free, open space. Each hen has a minimum space of 4 square meters and its food is not organic.
Code 2 (two) indicates free-range farming: the hens live in a shed, they can never go out and are very crowded. Lighting is always artificial and by law there can be no more than seven hens per square meter. These are generally poorly ventilated chicken coops in which there is often another concentration of ammonia vapors, a consequence of the many chickens crowded in a small space. For this reason, these animals have very aggressive behaviors: they peck and pluck each other’s feathers and diseases proliferate.
Code 3 (three) represents the origin from intensive cage farming which can cram up to 25 hens in one square meter. We let you imagine the living conditions of these animals (and consequently the quality of the eggs).
Never buy category 2 and 3 eggs: they are not acceptable either from an ethical point of view or from a nutritional point of view. The photo alongside, very popular on the web, is an excellent reminder that is very useful to keep in mind when we go shopping.
Also know that even those who sell eggs in bulk must display an information sign indicating it
- the quality and weight category,
- the manufacturer’s code,
- the expiry date,
- the methods of conservation after purchase.
Contraindications and advice
If the blood cholesterol level is higher than 200mg / ml, the consumption of broiler eggs must be occasional and in any case not higher than 1 egg per week. In general, in the presence of pathologies, it is advisable to consult your doctor.