Darrick Robles On the Easter holidays, the little protein bombs are served in countless variations: hard or soft-boiled, poached, in a glass, in the form of an omelette, or as fried or scrambled eggs. For a long time, the egg was notorious for causing heart attacks and arteriosclerosis. In the meantime, the study situation has shifted in favor of the egg.
The yolk of the egg: An impressive nutrient profile
Whether white or brown: an egg has about 80 kilocalories. The proteins available in the egg are of extremely high quality – they can be 100% absorbed and utilized by the body. In addition, eggs fill you up well and for a long time. Studies have shown that the nutritional value is many times higher when the laying chicken ate not only grains, but also fresh plants and insects.
Except for vitamin C, eggs contain all the important vitamins, including vitamin A, vitamin D, vitamin E and various B vitamins. In addition, the trace elements zinc, iron and selenium as well as antioxidants such as lutein are found in the egg. Most of the nutrients are in the yolk. Especially good: When cooking, they are mostly retained.
How many eggs can I eat?
In its guidelines, the German Society for Nutrition gives an orientation value of up to 3 eggs per week – for healthy people who do not suffer from high blood lipid levels, heart disease or diabetes. At Easter, i.e. as an exception, a larger quantity of eggs is also harmless for healthy people.
Based on the current scientific knowledge, no upper limit for egg consumption can be derived. However, the production of animal foods such as eggs has a negative impact on the environment and climate.
Around 230 eggs are consumed per capita in Germany every year – i.e. a good 4 eggs per week, which is just above the DGE recommendation. (By the way, a single laying hen can do even more than that, a whopping 300 eggs a year. But that’s another topic.)
The healthiest option
Egg proteins can be better utilized if they are heated beforehand. However, you should not cook the egg for too long – if a bluish edge forms on the yolk, this is a sign that the iron contained in the yolk has combined with the hydrogen sulfide in the egg white to form iron sulfide. The cooking time should therefore not exceed 10 minutes. Otherwise, it doesn’t matter whether you prepare the egg in a saucepan, in a pan or in the oven.
What speaks against eggs
For all the benefits, you should not consume eggs in excess. The main reason for this is their fat and cholesterol content. A 60-gram egg contains about 7 grams of fat and 240 milligrams of cholesterol, most of it in the yolk. The daily requirement of cholesterol for an adult is covered with a single egg. Too high a cholesterol level has a harmful effect on the cardiovascular system. However, current studies show that the influence of eggs on blood lipid levels is less than previously thought.
In addition, eggs can also be contaminated with salmonella. These germs cause gastrointestinal problems such as diarrhea. Salmonella can also be transmitted to humans when blowing out eggs. Therefore, only fresh and clean eggs should be used not only for eating, but also for Easter handicrafts. It is best to use a straw to blow. Thoroughly clean the work surface before and after!
Healthy protein alternatives
Don’t like eggs or don’t want to eat them for ethical reasons? Then you should make sure to meet your protein needs in other ways. In addition to meat, fish and dairy products, the following foods in particular are healthy sources of protein:
legumes, e.g. peas, lentils and beans Nuts e.g. B. walnuts, Brazil nuts and hazelnut kernels, e.g. B. pistachios, pumpkin seeds and sunflower seeds seeds, z. B. sesame, flaxseed and chia seeds Cereals, z. B. quinoa, amaranth and oatmeal
At this point it should be mentioned that vegetable proteins contain fewer essential amino acids than animal proteins. This means that they have a lower biological value. It is therefore advisable to consume proteins from both plant and animal sources.
Conclusion
As with so many things in life, the same applies to eggs: in moderation, not in bulk. Anyone who enjoys an egg from time to time can usually take advantage of the health benefits of this natural product without hesitation. The best recipe for long-term health is and remains a wholesome and balanced diet with a high proportion of plants.
