The egg is rich in proteins, vitamins A, DE and B complex, selenium, zinc, calcium and phosphorus, and offers several health benefits, such as increased muscle mass, improved immune system function and decreased absorption of cholesterol in the gut.
To obtain its benefits, it is recommended to consume 3 to 7 whole eggs per week, in order to consume a greater amount of egg whites, where your protein is located. Also, it’s important to remember that eating up to 1 egg a day doesn’t increase cholesterol or damage heart health. See more: Is eating eggs every day bad for your health?
The main health benefits associated with regular egg consumption are
The egg is not usually indicated only in cases of albumin allergy, which is a protein found in egg whites.
The following table shows the nutritional composition of 1 egg unit (60g) depending on how the egg is prepared:
Cooked egg
Fried egg
Poached egg
Calories
In addition to these nutrients, the egg is rich in choline, taking about 477 mg in the whole egg, 1.4 mg blank and 1400 mg in yellow, this nutrient being directly related to brain function.
It is important to mention that to get all the benefits mentioned above, the egg must be part of a balanced and healthy diet, and the person should prefer preparation less fat, such as poached egg and scrambled egg, for example.
Here’s how to diet with an egg.