Egg is recognized as one of the most complete foods to promote health. Considered a functional food, it not only contains essential nutrients but also brings benefits to the body. With a high concentration of proteins with significant biological value, these proteins are composed of essential amino acids – those that the body does not produce and therefore must be obtained through diet. Among these amino acids, leucine, isoleucine, valine, tryptophan, methionine, and others stand out. Consequently, the egg can replace meat as a protein source.
Furthermore, the egg exhibits antioxidant properties, combating excessive formation of free radicals in the body. Its composition includes essential vitamins, minerals, and carotenoids that make it a valuable food for sustaining life.
Composition and Advantages of the Egg
The egg consists of egg white (albumen) and yolk. It is crucial to emphasize that the combination of these parts is fundamental, as their components complement each other harmoniously. Egg white is rich in a protein called albumin, which, in a higher proportion than in the yolk, contains all essential amino acids. Albumin serves multiple functions, such as the synthesis and regeneration of muscle tissue, transportation of fatty acids, and hormonal production.
Due to its slow absorption characteristic, albumin prolongs the feeling of satiety, making it useful in weight loss diets by helping to reduce appetite. Moreover, egg white is low in calories. Among the present amino acids, tryptophan deserves special mention as it is a precursor to serotonin, associated with well-being. Other amino acids also play structural roles, maintaining bone, hair, dental, and nail health.
The yolk, the most fatty part of the egg, contains high-quality fats, mainly unsaturated (mono and polyunsaturated) fats that are beneficial and protective for the body. Additionally, the yolk contains fat-soluble vitamins A, D, E, and K, as well as choline, which is part of the B-complex. Choline is essential for neurotransmitter formation and cognitive functions, influencing learning and memory. Its role is crucial for pregnant and lactating individuals as it impacts the baby’s nervous system.
Carotenoids such as lutein and zeaxanthin are also found in the yolk, protecting the macula – the area of the retina responsible for vision and ocular diseases.
Eggs and Cholesterol: What’s the Connection?
The discussion about cholesterol content in eggs and its impact on cardiovascular health is well-known. While eggs do contain cholesterol, we now understand that they are not the primary contributors to the risk of heart disease. Cholesterol control involves lifestyle changes and healthy eating habits. In reality, the cholesterol present in eggs is essential for producing vital hormones such as testosterone, estrogen, and cortisol, in addition to playing a structural role in cell membranes and being involved in bile acid and bile salt production, as well as being a precursor to vitamin D.
