The egg is a food rich in proteins, vitamins and minerals, bringing health benefits such as:
- Strengthen the muscles and promote growth, for having the clear rich in proteins; Maintain cell and brain health, as it contains choline; Prevent cataract and loss of vision, as it contains vitamin A, lutein and zeaxanthin, substances essential for eye health; Help with weight loss, as it is rich in protein and gives you a feeling of satiety after the meal; Maintain bone health, as it contains calcium and phosphorus; Prevent anemia, because it contains iron; Strengthen the nervous system and increase blood production, as it contains vitamin B12.
To obtain its benefits, you should consume 3 to 7 whole eggs per week, and you can consume a higher amount of egg whites, where your proteins are. In addition, it is important to remember that consuming up to 1 egg a day does not increase cholesterol and does not harm heart health. See more: Eating egg daily is bad for your health?
Nutritional information and how to use
The following table shows the nutritional composition in 100 g of egg
| Amount per 100 g of food | |||
| Components | Raw egg | Boiled egg | Fried egg |
| Calories | 143 kcal | 146 kcal | 240 kcal |
| Proteins | 13 g | 13.3 g | 15.6 g |
| Fats | 8.9 g | 9.5 g | 18.6 g |
| Carbohydrate | 1.6 g | 0.6 g | 1.2 g |
| Cholesterol | 356 mg | 397 mg | 516 mg |
| Calcium | 42 mg | 49 mg | 73 mg |
| Phosphor | 164 mg | 184 mg | 422 mg |
| Vitamin A | 79 mcg | 32 mcg | 94 mcg |
Eggs can be eaten boiled, fried or added to farofa recipes, cakes, pasta and desserts. However, it is important to remember that the consumption of fried eggs should be avoided due to the increase in fat and raw eggs, as they may contain the Salmonella bacteria, which causes abdominal pain, diarrhea, fever and headache.
Vegetable Omelet Recipe
Ingredients
- 2 eggs1 cup of sautéed mixed vegetables (zucchini, carrots, leeks, peppers) 2 tablespoons of oat bran1 / 2 tablespoon of olive oil1 teaspoon of chopped parsleySalt and oregano to taste
Method of preparation
Beat the eggs in a large container, and then mix the oats, parsley, oregano and salt. Then add the sautéed vegetables and mix some more. Add the mixture in a non-stick frying pan that is already hot with the oil and let it cook until the edges are free from the edge of the pan. Turn the omelet with a spatula and leave for a few more minutes. Turn off the heat and serve hot.
To further use the egg to your advantage, see Step by step of the egg weight loss diet (in just 2 weeks).
