The 18 reasons that will make you eat more eggs (and with their yolks!)

Is it one of the most complete foods?

This is true (of the good). It has a large amount of nutrients and very few calories, as well as a healthy fat composition. Of its macronutrients, protein stands out and, of its micro-nutrients, it contains almost all vitamins - except C! Not to mention its minerals, among which selenium and iron stand out.

The cholesterol thing, a myth?

As the nutritionist Mónica Carreira, co-author of Los 10 Superimentos , explains , "on average, two eggs provide about 400 mg of cholesterol (compared to the recommended 300 mg daily)". It is precisely this lipid found in its yolk that has put the egg on the black list. But, we have good news … Read, read.

PHOTO: @Fit_Happy_Sisters

So it's not bad?

There are studies that affirm that the consumption of eggs does not significantly raise blood cholesterol, since the egg itself contains substances that block the entry of a good part of its cholesterol into the body. "To reduce and prevent cholesterol, it is more effective to moderate the consumption of saturated fats (such as industrial pastries) than eggs," says the expert. Take note! Here we have 10 mistakes that raise your cholesterol without realizing it.

Quality protein

Everything you've heard about its protein is true! Its essential amino acid profile and good digestibility make its quality surpass that of fish and meat. Almost nothing…

PHOTO: Cameron Díaz.

How many a day?

The nutritionist is very clear: "It is advisable to take seven eggs a week in healthy people (preferably a maximum of two a day). Although the usual portion is 3-4 a week." Are you looking forward to going to eggs? Wait, there are still many more reasons that will leave you 'to egg' include this food in your diet …

Pure vitamin

The egg is a real vitamin boost! But to benefit from them, you should eat the yolk (yes, you read that correctly), since, as the Institute for Egg Studies assures, fat-soluble vitamins (A, D, E and K), choline, folic acid and vitamin B12 is found exclusively in it, where most of the biotin, pantothenic acid and vitamins B1 and B6 are also concentrated.

PHOTO: Drew Barrymore on 50 first dates .

More minerals

Iron, phosphorus, zinc, selenium and sodium stand out. Curiosity: To improve the absorption of your iron, bet on a recipe that combines the egg with foods rich in vitamin C (such as citrus fruits, potatoes, peppers or broccoli). Chef, if you are not very creative, make this egg with potatoes and paprika, to die for!

And what about calories?

It is a light food that can be included in low calorie diets. As the nutritionist Carreira explains: "The fats it contains are found only in the yolk and represent 11% of its weight. If we add to this its high water content (75% of its weight), it is easy to understand that 100 g of egg only suppose 150 kcal ". Who is going to eat some delicious eggs benedictine tonight as a light dinner? Nosoootras!

Brown or white eggs?

It's the same! The color of the shell only indicates the breed of the laying hen. In other words, the nutritional power of the egg that you are going to eat does not depend on whether its 'mommy' is white or brown. In fact, the factors that influence the most when making the egg more or less healthy are the diet the bird has had and its age (the younger it is, the harder the shell will be).

So why are browns more expensive?

This is due to something as simple as the size of the laying hen. The brown ones are usually larger and, therefore, eat more and need more investment in maintenance. So the next time your sister-in-law tells you that "brown eggs are more nutritious and healthier", you know what to say!

PHOTO: Chicken Run .

And what about the color of the yolk?

Well, more of the same! The yolk will be more yellow or orange depending on what the hen has eaten (if she has eaten more corn, it will be more orange; on the other hand, if she has consumed more wheat, then more yellow! It makes sense, right?). We insist, to analyze the quality of the egg, forget about the colors!

And how do I cook them?

Before you make yourself a fried egg with lace … drop the pan! As with most foods, its caloric value will vary greatly depending on how it is cooked. Bet on cooking it, which thus preserves its properties better and provides less fat. Here you have the definitive guide with the step by step to cook an egg to perfection.

Not without my frying pan

If even so, you are more of fried eggs, French omelette or few things make you happier than a potato omelette (if possible, like your mother's), use quality oil and add whites more than yolks, just as advises the nutritionist Carreira.

Do they transmit salmonella?

To begin with, we will say that salmonellosis is a bacterial toxic infection that is normally transmitted through food when it has not been handled in hygienic conditions. Having said that, it is important to remember how important it is to maintain proper hygiene when cooking and washing hands, to respect conservation in the refrigerator … Ah! And if you happen to go to a 'shady' restaurant, avoid any dish that has eggs on it.

And if I am an athlete, better only the clear?

And if I am an athlete, better only the clear one?

The white contains mainly water (88%) and proteins. And do not forget that a good dose of protein is essential for muscle repair. In addition, the white does not contain cholesterol, which means that it can be taken daily without problems (even in diabetic people, with circulatory problems, obesity and liver disease). We like: Fit pancakes!

PHOTO: Sylvester Stallone in Rocky Balboa .

Fit pancakes

The perfect workout day snack exists and it's super easy to make! Pour a little olive oil into the pan and wipe it with a paper napkin to spread it over the entire surface and remove the excess. Mix three egg whites with two tablespoons of whole oat flakes and one of whole oatmeal and add the batter to the hot pan. When the pancake has bubbles, flip it … and voila! Top it with berries and strawberries.

Better ecological?

True. Studies carried out by organizations such as the USDA affirm that the eggs of semi-free hens are much healthier and more nutritious. To be more exact, they have twice the amount of omega 3 fatty acids and triple the amount of vitamin E. Of course, don't get caught up in packaging with beautiful 'happy' chickens, the key is in the eggshell code.

To the stove!

If you are salivating just thinking about what you are going to do to eat … Here are 9 more recipes that are pure inspiration.

We are talking about one of the most complete foods, and yet it has one of the worst reputations! Stand up to the unfair smear campaign that the egg has suffered by buying you half a dozen and making any of the recipes that we propose. And, hey, a day is a day, and a vindication tastes much better if it lets you take a pinch of bread and dip it in a white. So put on your apron, crack some eggs … and a few myths!

Egg properties

Our passion for eggs is more than justified …

Good for your muscles. Muscles need protein to repair themselves and, precisely, that of the egg has a high profile of essential amino acids and good digestibility. Do you have training today? Well, do not hesitate to incorporate this food into your diet. Your muscles will thank you …
More beautiful and healthy. Promotes cell renewal and repair (read, helps to have a specific skin, hair and nails).
Show off your great guy . This food helps regulate the metabolism, therefore, by speeding up your revs, you will burn many more calories ( oh yeah! ).
Good for the eyes. The consumption of eggs reduces the risk of macular degeneration and cataracts due to its high content of vitamin A.
Blind yourself. The antioxidant effects of the yolk will help you stand up to the passage of time.
Anti-inflammatory. The yolk is also rich in lutein and zeaxanthin, which are carotenoids that protect against inflammation. These are also found in vegetables and fruits, but the egg presents the perfect mix for the body to fully absorb them.