World Egg Day: Myths and facts about this superfood

he World Egg Day It is celebrated on the second Friday of October every year with the aim of introducing the properties of this superfood.

According to the channel’s official website International Egg Committee (IEC), the date was set in Vienna in 1996, “where it was decided to celebrate the power of the egg every year.”

The 2023 anniversary logo is “Eggs for a healthy future”The organization noted that it seeks to “celebrate the nutritional power of the egg and its ability to combat common nutrient deficiencies around the world.”

This remarkably versatile food contains 13 essential nutrients and vitamins, in addition to being the “perfect protein.”

In Latin America, Mexico leads in egg consumption and production, with nearly 172 million birds produced in 2022, with 3.1 tons of eggs produced for dishes, making it the sixth most important producer in the world.

The egg contains… Nine essential amino acidswhich makes it “Complete” protein. -They determine it from IEC-. The ratio and pattern of amino acids found in eggs make them well suited to the body’s needs. Additionally, eggs provide one of the highest quality proteins naturally available, which helps build muscle, control hunger, boost the immune system, and much more.

Thus, due to their protein and nutrient density, eggs also have “extraordinary versatility, so they can be consumed as an ingredient or as the center of a dish, at any mealtime throughout the day.”

1- Eggs are harmful to cholesterol. forged.

Although eggs have been associated for many years with an increase in cholesterol, it has actually been proven that what increases it most is the high consumption of saturated fats and the low consumption of trans fats, and not the cholesterol found in eggs in food.

Experts also state that eggs do not provide carbohydrates, gluten, or lactose, making them a “non-traditional” food for diabetics, celiac patients, and those with lactose intolerance. Calorically, it provides about 75 calories, as much as an average fruit, and contains proteins comparable to other foods.

2- Eating eggs every day is harmful to your health. forged.

A recent study conducted by researchers at the University of Castilla in Spain found that eating one egg daily can help reduce body mass index and increase the percentage of fat-free mass. “The relationship between egg consumption and body composition is mediated by protein,” the research authors noted. “This finding is important from a public health perspective because it suggests that increased egg consumption (five eggs per week or one daily) may lead to healthier body composition, especially because Eat larger amounts of protein.

Even the World Health Organization has recommended increasing egg consumption, allowing you to eat at least one egg per day.

Meanwhile, Spanish nutritionist and integrative medicine Isabel Belostoy added: “Healthy adults can eat three or four eggs a day without any problem, and even more. As for women, it is recommended to eat a slightly smaller amount: once or twice a day. In addition, it should be avoided in case of cystic diseases, such as ovarian or breast diseases.

3- The white contains more protein than the yolk. TRUE.

There is a lot of controversy about whether it is better to eat a whole egg, its whites and yolks, and recent studies have shown that whole eggs are a great food for weight loss and do not increase the risk of cardiovascular disease. Although the egg yolk contains many important nutrients such as iron and vitamins A, D, E and K, the egg white contains the most protein. The egg white contains about 4 grams of protein, while the yolk contains only 2.7 grams.

4- It is best to eat egg whites raw to get all the proteins in them. forged.

It is a common practice among athletes to eat egg whites raw, in the belief that this way the body uses the protein better. “Nothing could be further from the truth,” said a recent publication in Men’s Health magazine. They explained, “The proteins found in egg yolks are used even if they are consumed without cooking, but the proteins found in egg whites are only partially digested by our body if they are consumed raw.” When cooked, digestion is complete and all its components are used.

Likewise, another reason to cook egg whites is that the body cannot use the biotin (a vitamin found in the egg) in raw egg whites. It is necessary to cook it so that it can be metabolized properly.

5- Free-range or organic eggs are better than commercial eggs. TRUE.

Pastoral eggs, according to experts, have better quality and a greater amount of protein and omega-3. This is due to the diet that the animals receive, through a balanced diet based on corn, soybeans, vitamin supplements, grass, clover and insects of the field in which they are raised.

“The grazing egg system means that the chicks go through a period of adaptation and growth until they are moved to a covered unit in the middle of the field, where they feed and can move completely freely,” explained Maka Echeberi, an Argentine poultry producer. “We use the grazing system because the chickens help fertilize the soil.” Naturally with their droppings.We move the chicken coop constantly and you can see the difference in the grazing of the land.