{"id":49385,"date":"2013-10-30T12:04:00","date_gmt":"2013-10-30T11:04:00","guid":{"rendered":"http:\/\/weider.es\/2013\/10\/30\/el-huevo\/"},"modified":"2024-04-03T13:29:00","modified_gmt":"2024-04-03T11:29:00","slug":"el-huevo","status":"publish","type":"post","link":"https:\/\/weider.es\/en\/el-huevo\/","title":{"rendered":"The egg"},"content":{"rendered":"
\"The


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Discover the benefits that this superfood can bring you<\/h2>\n\n\n\n
The image of eggs is probably the one that has undergone the greatest transformation over the years. Initially it was considered a staple food due to its high nutritional value (1950s) and later in the 1970s and 1980s it was considered that its consumption should be reduced due to a possible harmful effect on health. Nowadays, since the year 2000, eggs have been considered a fundamental foodstuff, with beneficial effects on health.
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1. COMPOSITION AND NUTRITIONAL VALUE OF EGGS <\/h2>\n\n\n\n

Eggs are a very heterogeneous food and can be divided into three phases: shell, yolk and white. In the table<\/p>\n\n\n\n

-1 appears the nutritional value of the egg.<\/p>\n\n\n\n

                  Egg yolk: 47% water, 16% protein, 34& fat, 0.6% carbohydrates<\/p>\n\n\n\n

                  Egg white: 88% water, 10% protein, 0.03% fat, 0.8% carbohydrate.<\/p>\n\n\n\n

a.     Proteins<\/a><\/p>\n\n\n\n

The percentage protein content of eggs (12%) is slightly lower than that of other protein foods such as meat (20%) and fish (18%). This protein is distributed heterogeneously between egg white and yolk, with the white being mainly protein, while the yolk contains, in addition to protein, the entire lipid fraction of the egg. Table 2 describes the amino acid content of eggs (mg\/egg). The contribution of methionine+cysteine, lysine and phenylalanine+tyrosine is particularly noteworthy.<\/p>\n\n\n\n

b.\u00a0\u00a0\u00a0\u00a0\u00a0L\u00edpidos<\/p>\n\n\n\n

The fatty acid composition is favourable as there is a perfect balance between saturated and unsaturated fats with an IFA\/SFA ratio of 1,77. This ratio is more favourable than the vast majority of meats (0.88 for lamb, 1.12 for beef, 1.36 for pork).<\/p>\n\n\n\n

On the other hand, eggs have a high cholesterol content (400mg\/100g).<\/p>\n\n\n\n

Finally, it is particularly noteworthy that the fatty acid fraction is modifiable through diet. In recent years, eggs enriched in long-chain n-3 PUFA (omega-3), such as EPA and DHA, have become available. This has been achieved with feed enriched in these same fatty acids.<\/p>\n\n\n\n

c.\u00a0\u00a0\u00a0\u00a0\u00a0Minerales<\/p>\n\n\n\n

To consider the nutritional value of eggs with regard to minerals, we will use the coverage of the recommended daily intake (RDA). This coverage in relation to the intake of 2 large eggs (120g) is 8% for iron and zinc, 16% for phosphorus, 11% for calcium, 4% for magnesium and 34% for selenium.<\/p>\n\n\n\n

d.\u00a0\u00a0\u00a0\u00a0\u00a0Vitaminas<\/p>\n\n\n\n

El huevo es uno de los alimentos que re\u00fane concentraciones m\u00e1s notables, tanto de vitaminas hidrosolubles como liposolubles. Todas las vitaminas liposolubles presentan valores altos, especialmente la K\u00a0 (62% de la CDR) y adem\u00e1s tienen una alta capacidad de acumulaci\u00f3n, seg\u00fan los piensos. En menor proporci\u00f3n presenta la vitamina B2<\/sub> (30%) and Vitamins A, D, B12<\/sub> and folic acid ranging from 12 to 16%.<\/p>\n\n\n\n

e.\u00a0\u00a0\u00a0\u00a0\u00a0Variabilidad de la composici\u00f3n del huevo<\/p>\n\n\n\n

Various factors can induce changes in egg quality, affecting also the chemical composition and nutritional value. The elements that can be modified by feeding the hens include some minerals (iodine, fluorine, manganese), some vitamins (A, E, K, B1, B2, B12, biotin, pantothenate, folate) and some fatty acids, especially unsaturated (oleic, linoleic and linolenic,...).<\/p>\n\n\n\n

On the other hand, table 3 shows the differences between the different types of eggs and the most frequent ways of preparing eggs.<\/p>\n\n\n\n

2. EGG CONSUMPTION AND BLOOD CHOLESTEROL<\/h3>\n\n\n\n

Given the recommendations to restrict egg intake in the 1970s and 1980s, many studies were devoted to establishing the specific relationship between changes in egg intake and their impact on plasma cholesterol levels.<\/p>\n\n\n\n

The conclusions on the effects of egg consumption indicate that, despite the high cholesterol content, it does not cause a substantial increase in plasma cholesterol and has a negligible influence on the ratio of LDL-cholesterol (bad)\/HDL-cholesterol (good).<\/p>\n\n\n\n

3. HEALTH AND HYGIENE CONSIDERATIONS<\/h3>\n\n\n\n

Eggs, due to their structure, are one of the safest foods. From the outside to the inside there are a number of barriers that protect it from external contamination. Therefore, it is difficult for the egg to become contaminated during the production stage on the farm. The risk factors are those that alter the structure of the shell and the outer cuticle. For this reason, washing to remove dirt is not authorised, as it would remove the layer that covers the pores of the shell from the entry of micro-organisms.<\/p>\n\n\n\n

It is known that food poisoning, whether by salmonella or other micro-organisms, is caused by incorrect handling of fresh eggs and eggs that have not undergone thermal modification. The germs are never found inside the egg.<\/p>\n\n\n\n

Basic recommendations on the handling and preservation of eggs:<\/p>\n\n\n\n

a.\u00a0\u00a0\u00a0\u00a0\u00a0Comprar huevos con la c\u00e1scara \u00edntegra y sin suciedad aparente.<\/p>\n\n\n\n

b.\u00a0\u00a0\u00a0\u00a0\u00a0Respetar fechas de consumo y conservar siempre en el refrigerador.<\/p>\n\n\n\n

c.\u00a0\u00a0\u00a0\u00a0\u00a0Consumir siempre tras su preparaci\u00f3n o cocci\u00f3n o gu\u00e1rdalos en el refrigerador durante poco tiempo.<\/p>\n\n\n\n

d.\u00a0\u00a0\u00a0\u00a0\u00a0Las mayonesas y otras salsas similares deben prepararse con una higiene extrema y siempre a\u00f1adiendo lim\u00f3n o vinagre.<\/p>\n\n\n\n

e.\u00a0\u00a0\u00a0\u00a0\u00a0Manipular los huevos fuera de los recipientes, sartenes\u2026 que se vayan a batir, cocinar o servir, para evitar el contacto con la c\u00e1scara.<\/p>\n\n\n\n

EGGS AS A FUNCTIONAL FOOD<\/h3>\n\n\n\n

Some egg components could be highlighted as having positive health properties. This fact could give the egg the possibility of being a functional egg (Hasler-2000).<\/p>\n\n\n\n

a.\u00a0\u00a0\u00a0\u00a0\u00a0Carotenos: neutralizaci\u00f3n de radicales libres, por lo que previenen el da\u00f1o celular. Su contenido y propiedades var\u00eda dependiendo del caroteno.<\/p>\n\n\n\n

b.\u00a0\u00a0\u00a0\u00a0\u00a0Lute\u00edna y Zeaxantina: favorecen el mantenimiento de las funciones visuales.<\/p>\n\n\n\n

c.\u00a0\u00a0\u00a0\u00a0\u00a0Vitamina-E: neutraliza los radicales libres. Su contenido en el huevo puede aumentarse a\u00f1adiendo un suplemento a los piensos.<\/p>\n\n\n\n

d.\u00a0\u00a0\u00a0\u00a0\u00a0\u00c1cidos grasos \u03c9-3 (DHA\/EPA): reduce el riesgo de presentar enfermedad cardiovascular. Mejora las funciones visuales y mentales. Se puede a\u00f1adir su concentraci\u00f3n modificando el pienso.<\/p>\n\n\n\n

e.\u00a0\u00a0\u00a0\u00a0\u00a0Colina: favorece el mantenimiento y mejora las funciones cognitivas, especialmente la memoria.<\/p>\n\n\n\n

Nutritional Tables<\/h2>\n\n\n\n

Table 2. Amino acid content of eggs, expressed as mg\/egg 50g egg<\/p>\n\n\n\n
Amino acid<\/strong><\/td>Whole egg<\/strong><\/td>Clara<\/strong><\/td>Yolk<\/strong><\/td><\/tr>
Glutamic acid<\/strong><\/td>850<\/td>520<\/td>330<\/td><\/tr>
Cysteine<\/strong><\/td>150<\/td>100<\/td>50<\/td><\/tr>
Phenylalanine<\/strong><\/td>350<\/td>230<\/td>120<\/td><\/tr>
Glycine<\/strong><\/td>220<\/td>140<\/td>80<\/td><\/tr>
Histidine<\/strong><\/td>160<\/td>90<\/td>70<\/td><\/tr>
Isoleucine<\/strong><\/td>360<\/td>210<\/td>150<\/td><\/tr>
Leucine<\/strong><\/td>570<\/td>330<\/td>240<\/td><\/tr>
Lysine<\/strong><\/td>450<\/td>250<\/td>200<\/td><\/tr>
Methionine<\/strong><\/td>210<\/td>150<\/td>60<\/td><\/tr>
Proline<\/strong><\/td>260<\/td>150<\/td>110<\/td><\/tr>
Serina<\/strong><\/td>500<\/td>270<\/td>230<\/td><\/tr>
Tyrosine<\/strong><\/td>280<\/td>160<\/td>120<\/td><\/tr>
Threonine<\/strong><\/td>320<\/td>180<\/td>140<\/td><\/tr>
Tryptophan<\/strong><\/td>110<\/td>70<\/td>40<\/td><\/tr>
Valina<\/strong><\/td>430<\/td>270<\/td>160<\/td><\/tr><\/tbody><\/table>\n\n\n\n

Table-3 Egg composition and cooking methods. <\/p>\n\n\n\n

Fresh egg<\/strong><\/td>		Boiled egg<\/strong><\/td>Egg fried in oil<\/strong><\/td>Tortilla<\/strong><\/td><\/tr>
Water<\/strong><\/td>75,8<\/td>75,7<\/td>70,3<\/td>71,7<\/td><\/tr>
Energy (Kcal)<\/strong><\/td>145<\/td>145<\/td>184<\/td>171<\/td><\/tr>
Protein<\/strong><\/td>12,5<\/td>12,5<\/td>13,4<\/td>14,6<\/td><\/tr>
Grease<\/strong><\/td>10,5<\/td>10,5<\/td>14,5<\/td>12,5<\/td><\/tr>
ACS<\/strong><\/td>3,1<\/td>3,1<\/td>4,3<\/td>3,7<\/td><\/tr>
AGMI<\/strong><\/td>4,2<\/td>4,2<\/td>5,8<\/td>5<\/td><\/tr>
AGPI<\/strong><\/td>1,3<\/td>1,3<\/td>2<\/td>1,5<\/td><\/tr>
Cholesterol<\/strong><\/td>380<\/td>380<\/td>400<\/td>350<\/td><\/tr>
Retinol<\/strong><\/td>200<\/td>200<\/td>220<\/td>225<\/td><\/tr>
Vit E (eq)<\/strong><\/td>1,2<\/td>1,2<\/td>1,2<\/td>1<\/td><\/tr>
Vit-B1<\/strong><\/td>0,08<\/td>0,08<\/td>0,07<\/td>0,06<\/td><\/tr>
Vit-B2<\/strong><\/td>0,46<\/td>0,35<\/td>0,41<\/td>0,35<\/td><\/tr>
Vit-B6<\/strong><\/td>0,12<\/td>0,12<\/td>0,14<\/td>0,1<\/td><\/tr>
Vit-B12<\/strong><\/td>1,6<\/td>1,2<\/td>1,2<\/td>1,3<\/td><\/tr>
Folate<\/strong><\/td>60<\/td>60<\/td>42<\/td>30<\/td><\/tr><\/tbody><\/table>\n\n\n\n
\"\"<\/figure>","protected":false},"excerpt":{"rendered":"

Descubre los beneficios que puede aportarte este s\u00faper alimento La imagen del huevo es probablemente la que ha sufrido mayor transformaci\u00f3n a los largo de los a\u00f1os. Inicialmente se le [\u2026]<\/p>","protected":false},"author":9,"featured_media":49386,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[3793],"tags":[4063,3959,4065,3803,3805,3909],"acf":[],"_links":{"self":[{"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/posts\/49385"}],"collection":[{"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/comments?post=49385"}],"version-history":[{"count":0,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/posts\/49385\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/media\/49386"}],"wp:attachment":[{"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/media?parent=49385"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/categories?post=49385"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/tags?post=49385"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}