Naturally rich in vitamins (vitamins A, D, E, B1, B2, B6 and B12), and in minerals and trace elements (folic acid, selenium, potassium, calcium, iron and phosphorus), eggs constitute with meat and fish a source of complete protein. Their high content of essential nutrients makes them a necessary ingredient in a healthy diet.
The benefits of eggs
Eggs are essential for the proper functioning of the body. Low caloric (100 calories), they promote the feeling of satiety and provide a significant nutritional and energy intake as part of a healthy and balanced diet.
Egg white is rich in protein (10.5 g per 100 g of white) and water. It is the ovalbumin it contains that make it hard during cooking. As for globulins, they foam when whites are whipped.
Yellow is composed of two antioxidants, lutein and zeaxanthin, carotenoids that give it its color and slow the aging of the eyes by fighting against cataracts. In addition, it is composed of choline that promotes the functioning of the brain.
Eggs contain phospholipids, triglycerides and cholesterol, it is also cholesterol that has long earned them a bad reputation from a food perspective. People prone to bad cholesterol (LDL) tend to limit or even avoid their consumption of eggs, especially in a cholesterol-lowering (cholesterol-lowering) diet. However, many studies have shown that dietary cholesterol has little or no relation to cardiovascular disorders.
Indeed, an egg provides the equivalent of 300 mg of cholesterol per day, the daily intake recommended by nutrition experts.
How to differentiate a healthy egg from a sick egg?
The quality of an egg necessarily depends on the state of the hen that laid it. A healthy, healthy hen is entitled to a varied and balanced diet and passes on all the nutrients she ingests to her eggs. In addition, she must move outdoors and must be able to move at will and breathe fresh air so that all these nutrients are properly assimilated. Battery hens that live on top of each other and are confined to cramped areas will never be able to lay eggs of the same quality as those living on farms and outdoors.
A study published by the Oxford Journal has highlighted the fact that the beta-carotene level of eggs depends on that of the chicken.
With regard to food shopping, there are two schools: farm products and those of the supermarket and supermarkets.
Whatever the origin of your products, especially eggs, here are some tips to find out if they come from a sick or healthy hen.
The shell: It is necessary to check the thickness and density of the shell, it should not crack easily if the egg is healthy. If the hen’s diet is rich in vitamins and proteins and if she grows outdoors and is healthy, she will lay eggs with hard shells.
The color of egg yolk: To know if an egg is healthy and fit for consumption and if it comes from a healthy hen, its yellow must have a color that tends more to orange than yellow. The darker the egg yolk, the better, and the less clear it is.
The thickness of egg yolk: To determine whether an egg is good or not, do not hesitate to check and analyze the thickness of the yolk. If by breaking the egg the yolk looks thick and has a round shape, it means not only that the hen that laid it is in good health but also that it is an egg rich in nutrients.
Where to get healthy eggs?
For the bravest and those who have enough space (a large garden or a farm), it is possible to raise their own hens and feed them properly.
It is also possible to buy eggs directly from a nearby farm and choose them personally.
As for those who live in apartments and in the city center, if the supermarket is the only solution, make sure to consume organic eggs or raised in the open air.