Egg, a very complete food

The egg provides us with proteins of high biological value. In fact, the balance between the amino acids it provides is perfect and it is used as a reference standard against the rest of protein products. Its caloric content is not high and the ratio between the content of monounsaturated, polyunsaturated and saturated fatty acids is more than acceptable. It also provides us with vitamins such as A, D, E, B2 and B12 ... and minerals such as phosphorus, selenium, iodine, iron and zinc ... The white is an aqueous solution with a considerable protein content while the yolk is an emulsion of fat in water where almost all the fats and cholesterol it contains are found.

Questions and answers about the egg

The color of the eggshell is due to the type of hen and there are no nutritional differences between the two.

The intensity of color of the egg yolks varies depending on the diet of the hen but we should not take it as a sign of greater nutritional capacity.

The answer is no, not only do we not manage to eliminate the risk of foodborne infections by washing them, but we also increase it since the shell is porous and we favor the entry of microorganisms.

In general, the recommendation for consuming eggs is 3 to 4 a week. In physically very active people or in periods of growth, 7 eggs a week could be consumed. What is not advised is the consumption of more than one yolk a day.

How to take them

The egg is a fantastic ingredient that confers texture, cohesion, acts as an emulsifier, has the ability to coagulate, to form foams, etc. It is found in many pastry recipes and is a fundamental ingredient in many sauces such as mayonnaise, hollandaise sauce, tartar, aioli, etc. In addition, it can be consumed cooked, soaked, scrambled, blanched, fried or fried ... and, of course, in an omelette.

How to know if an egg is fresh?

There are tricks to detect the degree of freshness of the eggs. If we submerge it in water and it floats, it means that the air chamber inside it has grown substantially, so the egg is not fresh. Once opened, if the white spreads on the plate and the yolk is displaced, it is also a not very fresh product, on the other hand, if the white is compact and puffy and the yolk is more or less centered on it, we are in front of an egg cool.

Who are they suitable for and who are not?

The egg weighs is a food that can be part of one. It is advised in:

• Growth stage. The protein content of high biological value and its large amount of vitamins and minerals make it a very interesting food for stages of development with high nutritional needs.
• Pregnant and lactating. Due to its nutritional content and especially its contribution of choline, which intervenes in the formation of structures of the nervous system, it is an interesting food for these stages.
• Old people. It is a food that is easy to chew and digest, although the latter depends on the type of cooking. It is a complete and suitable food for older people who, with a light intake, should eat well-nutritious foods. Its cholesterol content should not be a reason for limitation in the elderly since, in addition, in this case, moderate hypercholesterolemia does not seem to have sufficient clinical relevance.

It is not convenient in:

• Egg allergy. It is one of the foods that causes allergies more or less frequently. If there is a diagnosis of egg allergy, its presence in the diet should be eliminated, both in eggs and in products that contain it.

Buying and conservation advice

Eggs are commercially available at room temperature as they keep well if the temperature and humidity are not too high, and in addition, temperature fluctuations are avoided. If we can, at home it is preferable to keep them in the refrigerator to extend their useful life. When we buy eggs we must make sure that we do not acquire broken specimens or with cracks in the shell. In addition, we will check that they are within the preferential consumption period and we will check their size and the way the laying hens are raised. Regarding the size we can find small eggs of less than 53 g; medium, 53 to 63 g; large, 63 to 73 g; and super large, 73g or more.

Preparations made with eggs must be consumed at the moment and if not, they must be refrigerated and consumed within a maximum of 24 hours. In summer we must take extreme precautions. In any case, it is advisable to cook egg products so that they reach 70 ºC to increase safety guarantees.

Spinach and White Bean Omelette Recipe

Ingredients

• 8 large eggs
• 300 g of white beans
• 500 g of spinach
• ¼ of
• 1 tooth of
• Olive oil, salt and pepper

Preparation

We cook the white beans and reserve them, or we buy them already cooked. We steam the spinach, and reserve it, letting it drain. Chop the onion and garlic, and sauté them in a frying pan with oil. When the onion begins to be golden brown, add the cooked spinach and fry. Next, add the white beans, and stir well so that everything is mixed and browned. Season to taste. We beat the eggs in a bowl and add the mixture to form a dough that is as homogeneous as possible. We dump everything in a pan and cook over low heat with the help of a lid.

What you should know:

• Advantages: cheap, easy to cook, very versatile, nutritious, easy to digest and chew.
• Benefits: rich in proteins of high biological value and very complete nutritionally.
• Ideal in: childhood, pregnancy, lactation and for the elderly.

Mercè Gonzalo Diploma in Human Nutrition and Dietetics Bachelor of Food Science and Technology