Myths and truths about eggs

Myths and truths about eggs

Did you know this about the popular food?

Anette Skarpaas Ramm is a clinical nutritionist and works at the Volvat Medical Center. She writes about nutrition for Shape Up.

Eggs have many properties that are useful in cooking, while providing high quality protein and most of the vitamins and minerals the body needs. Eggs can be cooked in many ways and are suitable for much more than just breakfast.

First, some common myths and misconceptions about eggs in the diet:

Myth 1: "It's healthier with egg white than egg yolk"

In some environments it has become common to use only the egg white of the egg. This probably comes from little understanding of what the egg actually consists of. The most nutritious part of the egg is the plum. In the plum we find the absolute highest proportion of vitamins and minerals.

If we only choose to eat egg white, we lose some important nutrients such as vitamins A, E, D, B12 and iron.

Myth 2: "We should eat a maximum of two eggs a week"

The Directorate of Health has not issued a specific recommendation on the amount of eggs we should eat weekly. Eggs contain cholesterol, but studies have shown that intake of saturated fat and trans fat is more important for blood cholesterol values ​​than cholesterol intake. This means that most of us can continue to eat eggs without thinking about the amount.

Those who are heart disease and / or have high cholesterol may be advised to reduce their cholesterol intake, and then it may be convenient to stick to two eggs per week.

Myth 3: When the eggs have expired, we should throw them

Norwegian eggs are stamped with "best before" date. That doesn't mean they are bad after this date. If the eggs have been in the refrigerator, they can be eaten nicely after date stamping.

How often should one eat eggs?

The Directorate of Health makes no specific recommendation on egg intake. How often we should eat eggs depends on the diet otherwise. A diet low in vitamins, minerals or protein will be enriched by adding eggs because eggs are a very nutritious food. For example, it is a great food to include in the diet of those who do not eat meat or fish because of the intake of B12.

If animal products are excluded from the diet, B12 must be administered as an oral supplement or syringe form by a physician. For people who do not have heart disease and / or high cholesterol, there is nothing in the way of eating eggs every day.

If you have high cholesterol

High blood cholesterol is a risk factor for cardiovascular disease. Eggs contain cholesterol, but ingestion of eggs does not have to raise blood cholesterol. Egg yolk has a high content of cholesterol (845 mg cholesterol per 100 g). Although eggs may contribute to a higher intake of cholesterol, it does not mean that egg intake increases the risk of cardiovascular disease.

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How cholesterol intake affects blood cholesterol is individual. Some are sensitive to cholesterol in the diet, while others are not. Because there are individual differences, it is difficult to give specific advice on the amount of eggs per week, but if you are among those who do not have high blood cholesterol and / or heart disease, you can eat more eggs a week.

What does eggs contain?

Eggs are a nutrient dense food which means that it contributes a lot of nutrients at relatively low energy. The protein is of high quality, which means that the protein contains the essential amino acids and that the protein is bioavailable.

Simply put, we can say that protein from eggs contains all the important building blocks, and the body can utilize them.

The table shows the recommended intake of a variety of nutrients, the content of the nutrients in 100 g of eggs (about 1.5 eggs), and the proportion of the recommended intake for the various nutrients covered by the intake of 100 g of eggs.

The reference is a woman between 18 and 30 years of age, sedentary work and has 2-3 hours of physical activity per week, daily energy requirement of 2305 kcal.

* RAE: 1 RAE (Retinol Activity Equivalents) corresponds to 1 microgram (µg) of retinol. Retinol is the active form of vitamin A, which the body can utilize.

What are the different nutrients good for?

Vitamin A: Vitamin A is a fat-soluble vitamin that is important for visual function and cell division. Deficiency of vitamin A has also been shown to adversely affect the resistance to infectious diseases.

Vitamin D: Vitamin D is a fat-soluble vitamin that has a number of functions in the body. The vitamin is important for good bone health and good cardiovascular health.

Iodine: Iodine is required for the synthesis of hormones T3 and T4 that regulate metabolism. Therefore, a lack of iodine can cause metabolic disorders.

Iron: Iron is an important component of hemoglobin that carries oxygen around the body. In the case of iron deficiency, the ability to carry oxygen around the body can be reduced and we can feel limp and tired.

B12: B12 is a water-soluble vitamin that is the coenzyme for important processes in the cell. Lack of B12 inhibits cell division and can lead to low blood percentage and nerve damage.

B6: B6 is a water-soluble vitamin that is primarily involved in the conversion of amino acids. Amino acids are the building blocks of proteins.

5 eggs

5 tablespoons mayonnaise

salt and pepper

chives (can be looped)

This is what you do:

Boil eggs. Share the eggs. If you have egg parts, you can divide the egg once more, turn the egg over and divide again. Put sliced ​​eggs in a bowl, add mayonnaise and turn mayonnaise in. Season with salt and pepper.

- Nutritious and filling accessories for bread or crispbread.

vegetable omelet

6 eggs

6 tablespoons water

4 boiled potatoes

1 onion

½ pepper

¼ squash

¼ eggplant

rapeseed oil for frying

salt and pepper

This is what you do:

Cut up potatoes and vegetables. Fry the vegetables in a pan with oil for a few minutes. Put in the cooked potatoes and cook for a few more minutes. Whisk eggs with water and pour into pan. Leave to consistency. Avoid too high a temperature to prevent the omelette from burning at the bottom. Feel free to put a lid on it.

- The leftover food tastes good and is environmentally friendly. In this dish there are good opportunities to use leftovers such as meat, sausages, potatoes and vegetables.

Homemade mayonnaise

You need:

2 pcs. egg yolks

2 tablespoons water

3 dl of rapeseed oil

1 teaspoon white wine vinegar

1 tbsp dijon mustard

salt

This is what you do:

Pour all ingredients (except the oil) into a narrow container. Place the hand blender on the bottom and carefully pour over the oil. The oil is lighter than the other ingredients and will settle on top. Start the pole mixer. As the mixture begins to thicken, gradually lift the mixer upwards.

- The main ingredient in mayonnaise is rapeseed oil, so the fat in the mayonnaise consists mainly of unsaturated fatty acids. This means that mayonnaise can be used as a healthy source of fat for different foods.