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Eggs – underrated super food

Latest research shows that egg consumption has a positive impact on the metabolism and satiety of the organism. Research studies conducted in the past 40 years show that a healthy adult person can eat eggs without any fear that it will increase the risk of disease. For example, a protein breakfast which includes 30 grams of egg proteins significantly increases the feeling of satiety. 


Let us remind ourselves of the nutritional value of eggs and get to know the latest findings about eggs as food.

The egg yolk consists of water, albumins, fats, vitamins, pigments, carbohydrates and minerals. The egg white is composed of water, albumins, a bit of carbohydrates and minerals.  

 The most common nutrients are the fats and almost all of the fats present in the egg are concentrated in the yolk, bound to the albumins (lipoprotein complex). The egg white contains neutral fat or triglycerides, phospholipids and free cholesterol.   


The triglycerides and phospholipids are the main components of fats.

 Eggs are one of the richest sources of cholesterol in human diet and that was the reason why in the 70’s the eggs were considered as the main risk factor for high blood cholesterol levels, that coming as a result of a simplified assessment of the ratio of cholesterol level in food to the cholesterol level in the blood. Although there are certain controversies related to this linkage, most research studies show that saturated fats in foods (which are present in the egg in minimal quantities of 1.5 grams) are the reason for the increase in cholesterol levels in the blood. Therefore, neither the egg, nor the intake of cholesterol, is associated with the causation of cardiovascular disease.

Albumins are the second most common nutrient in eggs. Eating two eggs during the day provides an adult person with 30% of the daily protein requirements of the body. Albumins make the egg a valuable nutritional source, because they contain all amino acids in perfectly balanced quantities, and favour normal digestion of the organism. 


Moreover, eggs contain all necessary vitamins, except for vitamin C.

Eggs are one of the rare sources of vitamin B12 (which can contribute towards strengthening of the mental functions); they assist in the regulation of the metabolism and enhance the formation of red blood cells.

They contain vitamin E and vitamin D which help the regulation of calcium and phosphorus in the organism and contribute toward proper functioning of the immune system. Carotenoids present include xanthophylls, lutein and zeaxanthin. They provide the yellow colour of the egg and a therapeutic effect on the vision is attributed to them. Mineral matters present include calcium, phosphorus, magnesium, zinc, copper, iron and manganese. The yolk also contains iodine, selenium, sulphur, potassium, sodium and chlorine.  

For example, Japan as the country with the highest rate of egg consumption in the world has the lowest death rate caused by cardiovascular diseases.

 Having regard to the ratio between the energy value and nutritional value, eggs can be considered as having high nutritional value, which is one more proof that eggs are a good ingredient in the diet. 

http://www.ibar.ba/wp-content/uploads/2012/02/jaja-hljeb-povrce-360x240.jpgEggs are especially beneficial to pregnant women who should introduce high-quality proteins and other nutrients in their diet, including choline, which is necessary for brain development in infants.  

Studies have shown that egg consumption has big impact on satiety, which can be explained with the chemical composition of eggs, that is, the percentage of proteins and fats.


Eggs are a healthy food choice.

Health effects of egg consumption

·         Improvement of the brain function;

·         Vision improvement;

·         Energy supplement for healthy skin, hair and nails;

·         Safety.

Eggs:real super food!

Latest studies challenge the claims that egg consumption increases the levels of cholesterol and triglycerides. The truth is completely different. One egg per day increases the level of two significant antioxidants responsible for the health of the eyes. One egg per day also increases the level of lutein in the blood for 26% and it increases the level of zeaxanthin for even 38%. The two antioxidants are the only ones that serve the macula of the retina, that is, the iris of the eye responsible for the central vision.

It is interesting that when the yolk and egg white are separated, the content of nutrients is also changing. Fats remain in the yolk, whereas proteins are divided, although most of them remain in the yolk. And all the other valuable ingredients remain in the yolk, so the egg white remains even without vitamins and minerals.

Egg proteins have high biological value (HBV) and contain all essential amino acids necessary for the organism to grow and develop. Eggs are an excellent source of phosphorus, selenium, riboflavin, pantothenic acid, B-group vitamins, as well as vitamins A and D.

Nutritional value of 100 grams of chicken egg (on average, one egg weighs 60 grams)

Energy value- 147 [Kcal]
Total carbohydrates- 0.77 [g]
Proteins- 12.58 [g]
Total fats- 9.94 [g]
Saturated fatty acids-  3.099 [g]
Monounsaturated fatty acids-3.81 [g]
Polyunsaturated fatty acids-1.364 [g]
Dietary fibres- 0 [g]
Cholesterol-  423 [mg]

beta-Carotene- 10 [µg]
Vitamin A -  146.1 [µg]
Vitamin B1 - 0.069 [µg]
Vitamin B12 - 1.29 [µg]
Vitamin B2 - 0.478 [mg]
Vitamin B3 -0.07 [mg]
Vitamin B5 - 1.438 [mg]
Vitamin B6 - 0.143 [mg]
Folic acid- 47 [µg]
Vitamin C- 0 [mg]
Vitamin Е- 0.97 [mg]
Vitamin К- 0.3 [µg]

Copper-0.102 [mg]
Zinc- 1.11 [mg]
Phosphorus-191 [mg]
Sodium-140 [mg]
Calcium- 53 [mg]
Potassium- 134 [mg]
Magnesium- 12 [mg]
Manganese-0.038 [mg]
Selenium- 31.7 [mg]
Iron- 1.83 [mg]
Water- 75.84[g] 


Eggs are proven to be the best breakfast!

vrednostnajajceto2It is well-known that having breakfast is the best and worthiest way to start the day. Experts claim that people, who do not skip breakfast, live longer, have lower risk of getting fat in later life and have lower risk of developing diabetes.

Chicken eggs are especially recommended for breakfast since they are an excellent source of proteins. Moreover, the egg yolk has 7.2 milligrams of easily digestible iron.

Eggs are also rich in nutrients and almost all essential vitamins and minerals are present in significant quantity, and there are also other ingredients which are beneficial to the human health. Namely, studies show that eating breakfast containing eggs improves memory and mental capacities.

Also, eggs are a perfect solution for a weight-loss diet in which very few carbohydrates are being consumed.


One egg in the morning gives strength to the organism.This is a well-established statement.But do you know all the beneficial effects of consuming eggs?Latest studies show that the added value takes better effect when the egg is consumed for breakfast.

Eggs are a highly recommended food choice - it is the message from the American Egg Board. The Los Angeles Times reports that the study commissioned by this board of egg traders and egg producers shows that eggs are the perfect choice for breakfast. This is the reason why.

20 overweight volunteers were engaged and they were asked to choose what they would like to have for breakfast for a week: eggs or cereals. After one week, the groups swapped places. Both types of breakfast had the same number of calories; however, the breakfast containing eggs had more proteins.

The Pennington Biomedical Research Centre has analysed blood samples from research subjects focusing on the hormone which stimulates hunger and the hormone which sends signals from the intestines to the brain conveying the message that the organism is full (not hungry). 

Eggs for breakfast and lighter lunch

 Researchers have come to the conclusion that the research subjects had low levels of the hormone which stimulates hunger and high levels of the hormone which signals satiety during the week when they have had eggs, unlike the other week when they have eaten cereals for breakfast.  

When you feel tired, eat an egg!

Eggs are one of the most important ingredients in the diet of little children because of their nutritional and biological value and because they are low in calories. Eggs could be a proper substitute for meat and children are recommended to eat one or two eggs a day, especially if they consume meat in small quantities. Eggs are important for children also because they are a source of significant matters – first class proteins, vitamins, iron, zinc, calcium, magnesium and riboflavin. The eggs from chickens fed in a natural way also contain folic acid and vitamin B12.