Eggs are a commonly used food that is very nutritious and relatively cheap. It has a wide range of food targets, ranging from babies aged 4 to 5 months to the elderly. Eggs are suitable for consumption.
1. Nutritional price of eggs
1. Protein
Eggs are rich in high-quality protein, with 12.7 grams of protein per 100 grams. The protein contained in two eggs is roughly equivalent to the protein of 3 ounces of fish or lean meat. Egg protein also has the highest digestibility among milk, pork, beef and rice.
Eggs are particularly rich in methionine, but cereals and beans lack this essential amino acid. Therefore, mixing eggs with cereals or beans can improve the bioavailability of the latter two.
2. Fat
Eggs contain 11.6 grams of fat per 100 grams, most of which are concentrated in the yolk, mostly unsaturated fatty acids. The fat is milky and easy to be absorbed by the body.
3. Other micronutrients
Eggs also contain other important micronutrients, such as potassium, sodium, magnesium, and phosphorus. In particular, the iron in the yolk reaches 7 mg/100 g. Infants eating eggs can supplement the iron deficiency in milk. Eggs are rich in phosphorus but relatively deficient in calcium. Therefore, feeding milk and eggs together to infants can provide complementary nutrition. Eggs are also rich in vitamins A, B2, B6, D, E and biotin. Especially in egg yolk, vitamins A, D and E dissolve with fat and are easily absorbed and utilized by the body. However, the content of vitamin C in eggs is relatively small, so you should pay attention to eating it with foods rich in vitamin C.
2. Is it better to eat egg yolk or egg white?
The protein in egg yolk and egg white is both high-quality protein and has high digestibility. However, there are big differences in other nutrients between egg yolk and egg white. The egg white is mainly ovalbumin. In addition to being rich in yolk phosphoprotein, egg yolk is also rich in fat and micronutrients (micronutrients are a general term for vitamins and trace elements). ), especially rich in iron, phosphorus and vitamins A, D, E and B.
3. Is the nutritional value of raw eggs high?
Eggs are easily infected by salmonella and other pathogenic microorganisms, and eating them raw is prone to digestive system diseases. Raw egg whites contain organic biotin and antitrypsin, which hinder the decomposition and absorption of protein and biotin. On the contrary, the protein structure of cooked eggs changes from dense to loose, making it easier for the body to digest and absorb. Of course, after overheating, the protein will coagulate excessively, which is not conducive to digestion and absorption.