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Fundamentals of healthy nutrition: the nutritional value of eggs

Eggs of domestic birds are very useful for the human body. They contain a large number of various nutrients. The nutritional value of eggs makes them an indispensable product for the proper growth and development of children. The content of protein, fats, minerals and vitamins in them is balanced. The composition of this product includes almost all the substances necessary for humans.

The energy value of one chicken egg is 149 kcal. In its composition: 12.49 g of protein, 1.22 g of carbohydrates and 10.02 g of fats. The nutritional value of the boiled egg is not too different from the raw caloric value. So, the hard-boiled chicken egg contains 155 kcal. Of course, during the cooking part of the vitamins is lost. But given that the eggs are prepared quickly, so many useful substances are preserved. Heat treatment destroys only about 10 percent of vitamins.

The egg, first of all, is rich in high-grade proteins. But the high nutritional value of eggs is also that they are a source of unsaturated fats, as well as other useful compounds. So, one egg can provide a daily daily requirement of a person in the following vitamins and trace elements: in riboflavin - by 15 percent, in vitamin B12 - by 8 percent, in selenium by 10, in vitamin A by 6, in folic acid by 4 , In zinc and iron - by 4%, in vitamin E - by 3%, in thiamine - by 2%.

The chemical composition of eggs of birds of different species is not too different. Eggs of poultry are about 70-75 percent water. In it in the form of an emulsion contains proteins, carbohydrates, fats, vitamins and minerals. The nutritional value of eggs of waterfowl of domesticated birds includes slightly less water and more fat.

Also it should be noted and excellent digestibility of the product. The proteins and amino acids of the egg are processed by the body by 94 percent. In cow's milk, this figure is about 86 percent, and in pig meat - 75. The nutritional value of eggs of chicken, their best digestibility allows them to be referred to dietary products.


In terms of nutritional value, the main part is the yolk. So, the amount of dry matter in it (in relation to the whole egg as a whole) is about 45-50 percent. In the dry matter shell, 30-35 percent, and in the protein approximately 15-20.

In the yolk, most fat and fat-soluble vitamins are concentrated . So, its calorific value per 100 grams is 350-400 kcal. A protein includes only 40-50 kcal.

Consequently, if the yolk is the basis of nutritional compounds and energy in the egg, then its size determines the nutritional value of the product. In the egg, carried by young chickens, the yolk contains less. Growing up, the bird produces eggs with more of its mass fraction. The color of the yolk is due to the content of carotenoids, which enter the body of the chicken with food. It can be pale yellow, and even dark orange.

The amount of protein and yolk parts depends on several factors: age, breed, conditions of maintenance, quality of feed - everything matters. On average, a chicken egg is 50-60% protein, 25-35% yolk. Consequently, the bulk of the egg in terms of volume is accounted for by protein.

Thus, the nutritional value of eggs lies in a balanced and rich composition. Doctors recommend for a full-grown adult a 1-2 person (not more!) Eggs a day.

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