KOMPAS.com – Eggs have become an ordinary food for many people.
Whether it is processed into an omelette or served as an egg for a cow's eye, the egg seems to be transformed into excellent food for many people.
Unfortunately, many myths that say egg yolks can raise cholesterol.
In addition, many people claim free-range chicken eggs or organic eggs that contain higher nutrients than chicken eggs.
In nutritionists it is agreed that the protein and vitamin content in eggs is worthy of being used as a healthy menu choice.
"I agree that eggs are very healthy because they contain 13 important vitamins and minerals," said a registered dietitian named Brigitte Zeitlin.
Eggs are a source of high-quality proteins that can be used to build healthy and strong muscles.
Based on the USDA nutritional data, one large egg contains about six grams of protein.
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One large egg also contains only 72 calories, it offers many nutrients with a small amount of calories.
Eggs are a nutrient-rich food ingredient, of which biotin helps to convert food into energy.
The choline content therein is also an important micronutrient for metabolism and some bodily functions.
Eggs also contain vitamin A that is important for the immune system.
Ryan Maciel, a certified dietitian, said that lutein and zeaxanthin, which are antioxidants, help protect the body against free radicals.
"Eggs are also the only food that naturally contains vitamin D, which keeps the bones strong," said Zeitlin.
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During this time there is confusion about the benefits of using egg yolks.
Many people suspect that egg yolks only cause negative effects because they contain high cholesterol levels.
One large egg contains 186 milligrams of cholesterol. While the recommended daily value for cholesterol is lower than 300 mg.
"In the past, eggs were associated with an increased risk of heart disease because of their high cholesterol levels," Maciel said.
Maciel said, however, research has shown that cholesterol diets can not significantly influence cholesterol levels in the blood.
Besides cholesterol, egg yolks also contain many nutrients, including iron, folate, vitamins, lutein and zeaxanthin.
"The proteins also contain healthy nutrients, such as fat-soluble vitamins, essential fatty acids and antioxidants," Maciel said.
Proteins are processed into foods such as omelets, cakes and waffles that are also claimed to be healthy.
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Protein also contains proteins and vitamin B. According to Maciel, this nutrient advises us to consume it.
"Omelettes will be more delicious when we also put the egg yolks," said Zeitlin.
In fact, Zeitlin says that we will lose some protein in the egg when removing the yellow part.
We also lose important vitamins and minerals such as vitamin D, E, A, choline and antioxidants if we refuse to eat egg yolks.
Cholesterol in eggs
According to the Dietary Guidelines 2015, dietary cholesterol is no longer a way to overcome the increase of cholesterol in the blood.
Elevated cholesterol in the blood is caused by risk factors associated with heart disease, including genetics, lack of exercise and lifestyle choices.
Recent research even shows that daily consumption of one egg can reduce the risk of a heart attack stroke.
Eggs contain good HDL cholesterol and help to eradicate fat in the blood.
Research published in American Journal of Clinical Nutrition, also the consumption of one egg per day did not have an increased risk of heart attacks and cholesterol problems.
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Conventional "versus" organic eggs
Research shows that organic farming methods are better for the environment and make animals more free of movement because they do not need cages.
Maciel also said that organic eggs support animal welfare more than conventional eggs.
"So, consuming organic food reduces the risk of antibiotics, chemicals and heavy metals," he added.
As of 2018, no less than 200 million eggs are contaminated with salmonella bacteria that can cause an increased congenital disease.
However, Zeitlin said that the risk of salmonella contaminated eggs is very low and has nothing to do with whether it is organic or not.
"To be safer, boil eggs with high temperatures," he said.
The best way to process eggs
Cooking eggs well will reduce the risk of food poisoning.
Maciel said, cooking eggs makes proteins easier to digest and increases the bioavailability of biotin.
There are many ways to get nutrients in eggs.
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According to Zeitlin, we can consume it by processing it into scrambled eggs, boiled or processed into omelettes.
"As long as you eat eggs, you get all the nutrients that eggs offer," he said.
The addition of vegetables will also contribute to the nutritional value of eggs.
That's why Maciel said that processing eggs into omelettes makes it easier for us to add many ingredients that increase nutritional value.
Add with vegetables, fruit or whole grains can also increase the fiber content.
"The combination of proteins and fibers will make us feel full longer," said Zeitlin.