The egg is excellent for health. It must be eaten whole because the yellow provides 90% of the calcium and iron it contains, and the white, almost half of its protein. If you have banished it from your diet, here are five arguments that should make you change your mind.
1. The egg is rich in vitamins
A small egg contains various vitamins essential for health:
• B2 (riboflavin), which helps the body transform food into energy
• B12 (cobalamin), essential for the production of red blood cells
• Vitamin A (retinol), essential for the vision
• Vitamin E (tocopherol), which fights free radicals responsible for damage to cells and tissues, a potential cause of cancer.
Vitamins A and B2 are also involved in growth; make sure your children eat eggs regularly.
2. The egg can help you lose weight
Astonishing, no? How many times have we been told that eggs are fattening or bad for health? Still, the results of a study by the Rochester Center for Obesity Research indicate that eating breakfast eggs can help lower your daily caloric intake by 400 calories. Which means you could lose 1.3 pounds or more a month. This is probably because eggs contribute to the feeling of satiety; you may be less likely to indulge in a mid-morning snack or eat at dinner. It’s true, the egg contains cholesterol, but it’s about dietary cholesterol, which is completely different from the body’s own cholesterol. Yet, despite the warnings of the past,
3. The egg is rich in essential minerals
Especially in iron, zinc and phosphorus, minerals that the body absolutely needs. Women need the first to compensate for menstrual losses, otherwise they experience fatigue or exhaustion, and are irritable. As for zinc, it is an essential element for the good health of the immune system in addition to helping the body to transform food into available energy. Finally, phosphorus plays a vital role in the health of bones and teeth.
In addition, the egg contains trace elements (that is to say, the body needs small doses), including iodine, which is vital for thyroid hormones, and selenium, an antioxidant which intervenes in the protection against cancer.
4. The egg is low in calories
An average egg provides 70 to 85 calories and 6.5 grams of protein. Three eggs (210 to 255 calories) provide 19.5 grams of protein. On average, a woman needs 50 grams of protein per day, which means that three eggs will fill almost half of her daily needs. (Protein requirements vary by weight and activity level, check with your doctor for yours.)
An omelette of three eggs, or three scrambled or poached eggs with a slice of toast is enough to satisfy the appetite for many hours.
5. The egg: an ally in the fight against breast cancer
The results of a study conducted at Harvard University in 2003 indicate that consuming three eggs a day during adolescence could help prevent breast cancer breast cancer in adulthood. In another study conducted in 2005, researchers found that breast cancer risk was 44% lower for women who ate at least six eggs a week than for women who ate two or fewer eggs a week. .
In April 2008, researchers at the University of North Carolina found that choline (an ingredient in yolk) could reduce the risk of breast cancer by 24%. The yolk of an egg contains 125.5 mg, or about a quarter of the recommended daily intake. By consuming two poached eggs for breakfast, you fill half of your daily choline needs.
Ali Hale runs the British blog The Office Diet, focused on health and aimed at busy people.