General Practice 2022

10 benefíegg benefits for he althúde (with nutritional table)

Table of contents:

10 benefíegg benefits for he althúde (with nutritional table)
10 benefíegg benefits for he althúde (with nutritional table)

The egg has great amounts of vitamin A, vitamin E and vitamins from the B complex, in addition to minerals such as selenium, zinc, calcium and phosphorus, offering several he alth benefits, such as prevention of diabetes and diseases cardiovascular diseases, and decreased risk of osteoporosis.

By having good amounts of antioxidants, compounds that fight free radicals, eggs help prevent premature aging. In addition, because it is rich in proteins, the egg also helps in the production of muscles, favoring the gain of muscle mass. Discover other foods rich in protein.

The egg can be prepared in different ways, such as boiled, scrambled, omelet or used in preparations such as stews, soufflés, crepes or cakes.It is important to remember that consuming up to 1 egg a day does not increase cholesterol and does not harm heart he alth. See more information about the recommended amount of eggs per day.

The main he alth benefits related to regular egg consumption are:

1. Increase muscle mass

Egg is rich in proteins, which provide energy to the body, in addition to having good amounts of iron and B vitamins, which improve oxygenation and transport of nutrients in the body, promoting muscle mass gain. See other foods that help increase muscle mass.

2. Help with weight loss

Because it is rich in protein, eggs help to prolong the feeling of satiety, reducing the desire to eat throughout the day and helping to lose weight.

The egg does not contain carbohydrates and, therefore, is a great option to include in a low-carb diet, a style of eating where carbohydrate consumption is reduced, promoting weight loss. See what it is and how to make a low carb diet.

3. Strengthen the immune system

Egg is rich in vitamin A, vitamin E and carotenoids, such as lutein and zeaxanthin, nutrients with antioxidant properties, which improve cell functions and strengthen the immune system, helping to prevent problems such as cancer and diseases. cardiovascular.

4. Lowering “bad” cholesterol, LDL

Egg is rich in lutein and zeaxanthin, two potent antioxidants that fight free radicals, preventing the oxidation of fat cells and lowering the levels of “bad” LDL cholesterol in the blood. Therefore, the egg is considered an important ally in the prevention of diseases such as atherosclerosis, heart attack and stroke.

5. Keeping your skin he althy

Egg has great amounts of selenium and zinc, minerals that improve collagen absorption, keeping the skin firm and hydrated.

In addition, the egg contains vitamin A, vitamin E and carotenoids, such as lutein and zeaxanthin, which act as antioxidants fighting excess free radicals and preventing the formation of wrinkles and sagging.

6. Help fight anemia

By having good amounts of iron, vitamin B12 and folic acid, eggs help fight anemia, as these nutrients participate in the formation of hemoglobin, which is a component of red blood cells responsible for transporting oxygen in the blood. organism.

7. Strengthen the bones

Egg has good amounts of vitamin D and phosphorus, nutrients that improve calcium absorption and strengthen bones, preventing diseases such as osteoporosis and osteopenia, and preventing fractures.

8. Maintaining mental he alth

Egg is rich in choline, an essential vitamin that participates in the formation of acetylcholine, an important neurotransmitter to maintain the proper functioning of the brain, improving memory and learning.

Furthermore, the choline present in eggs can also help prevent neurodegenerative diseases such as Alzheimer's and Parkinson's.

9. Preserving eye he alth

Egg contains huge amounts of lutein and zeaxanthin, which are potent antioxidants that are also present in the eyes and that fight free radicals, preventing situations such as cataracts and macular degeneration, a disease that reduces vision capacity.

10. Help fight depression

The eggs of hens raised outdoors and on the ground, or that feed on feed enriched with omega 3, generally contain more of this nutrient, which protects the cells of the central nervous system, improving the production of substances responsible for the mood and well-being, such as serotonin and dopamine and helping to treat depression.

Nutrition Facts Table

The following table shows the nutritional composition of 1 whole egg unit according to the method of preparation:


Boiled egg (1 unit of 50g)

Fried egg (1 unit of 50g)

Poached egg (1 unit of 50g)


77, 5 calories 90, 2 calories 71, 5 calories


6, 3 g 6, 2 g 6, 2 g


5, 3 g 6, 81 g 4, 7 g


0 g 0 g 0 g


186 mg 184 mg 185 mg

Vitamin A

74.5 mcg 101 mcg 80 mcg


5, 5 mcg 16, 1 mcg -

Vitamin D

1, 1mcg 1 mcg 1 mcg

Vitamin E

0.5 mg 0, 6 mg 0, mg

Vitamin B12

0, 6 mcg 0, 45 mcg 0, 4 mcg

Folic acid

22 mcg 23, 5 mcg 17, 5 mcg


157 mg 146 mg 117 mg


63 mg 69, 9 mg 69 mg


25 mg 28, 5 mg 28 mg


86 mg 99mg 99 mg


5 mg 6 mg 6 mg


0, 6 mg 0.8 mg 0.9 mg


0.5 mg 0, 6 mg 0.7 mg


15, 4 mcg 15, 2 mcg 15, 3 mcg

It is important to remember that in order to obtain the benefits of egg consumption, it is also important to maintain a he althy and balanced diet, associated with regular physical activity.

Check with nutritionist Tatiana Zanin other he alth benefits of egg consumption:

How to consume

The egg can be prepared boiled, scrambled, poached or fried, being consumed pure or added to baked preparations, in salads or sandwiches.

Furthermore, the egg can be used in the preparation of dishes such as souffle, cake, stews, crepes or cakes.

Be careful with egg consumption

Egg is only contraindicated in cases of allergy to albumin, which is the protein present in egg whites. Understand what it is and how to know if you have an egg allergy.

Although eggs do not increase blood cholesterol in most people, those who have a genetic predisposition to high cholesterol, familial hypercholesterolemia, should consume eggs in moderation, as excessive egg consumption can cause increased levels of blood cholesterol in this situation.

Popular topic