José Antonio R. Piedrabuena -- Eggs as a key element in our diet

A healthy diet helps protect against malnutrition and non-communicable diseases such as diabetes, heart disease, stroke and cancer, among others.

Healthy eating habits should begin in the first years of life, with a correct consumption of fruit, vegetables, cereals, tubers, nuts, milk and dairy products, meat, fish, pulses, eggs, water and oil. Therefore, a minimum of four eggs a week is recommended in all healthy diets.

Eggs are one of the most important foods complete that exist, not only because of the number of nutrients it contains, but its bioavailability and balance of the amino acids of its proteins.

In its composition we find 35% of saturated fatty acids and a 65% of unsaturated (mostly mono-unsaturated and the rest polyunsaturated), as well as a nutritionally recommended ratio of unsaturated to saturated fat.

A study of the Peking University published in 2018 after almost ten years of research and picked up by the Heart medical journalconcludes that eat an egg a day -or seven a week - could drastically reduce the risk of a heart attack or stroke.

Its consumption increases blood levels of lutein and zeaxanthin, two substances that are prescribed to delay cataracts and macular degeneration. As well as two carotenoids which may have a protective effect against the development of arteriosclerosis.

It is also worth noting the wide range of vitamins (A, B2, Biotin, B12, D, E and K) and minerals (phosphorus, selenium, iron, iodine and zinc). For example, the biotin it contains helps to protect the skin and maintain bodily functions and riboflavin is important for body growth and red blood cells, while vitamin K is involved in blood clotting.

Eggs contain antioxidants (selenium, vitamin E, carotenoids), folic acid and choline, which are necessary for the proper functioning of the body and to delay ageing. The action antioxidant of the vitamins and trace elements in eggs help to protect the body against degenerative processes, diabetes and cardiovascular diseases.

Its 6.29 grams of protein, 3.6 grams of which come from the white of the egg. egg. In addition to protein, there are other nutrients such as riboflavin, niacin, folic acid, vitamin B12, calcium, iron, copper, zinc and sodium. The most recent American Heart Association guidelines no longer include a recommendation to limit egg consumption. This consumption in children (from 12-14 months) can be 3-4 eggs per week, while in children older children (from 9 - 10 years old) could be a egg per day.

"When the egg white is placed in optimal pH and temperature conditions with pepsin for a certain time to break down the proteins and obtain the peptide profile, a series of peptides are produced, among which we have identified some with antihypertensive and antioxidant effects," explains Marta Miguel, a researcher in the laboratory of the bioactivity and food analysis department of the Food Science Research Institute, which belongs to the Spanish National Research Council (CSIC) and the Autonomous University of Madrid.

During digestion the egg white proteins break down on contact with pepsin, giving rise to this class of peptides.. This whole process helps to control hypertension and prolongs our life, as oxidation kills us.

This text may be reproduced provided that PROA is credited as the original source.