In the World Egg Week, which will take place next week and this year celebrates 25 years of existence, the Argentine Chamber of Poultry Producers (Capia) prepared a report based on the studies of the Nutritional Information Center (CIN) that highlights the five keys why it is advisable to include the egg in the diet of every day, as recommended in their messages, the dietary guidelines for the Argentine population.
- Nutrient density and protein power
According to the report, the most important thing to consider when selecting the foods to be consumed is the density of nutrients because these characteristics they have the ability to directly improve human nutrition outcomes.
As a widely consumed food of animal origin, the egg is praised for its important nutritional benefits, particularly in terms of human growth and development. Its consumption is essential in infants, young people and pregnant women, as well as in low-income settings, the report said.
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“Egg proteins contain the nine essential amino acids for the organism and the best performance score. Protein quality exceeds 100% for eggs, compared to 37% rice and 45% wheat. Proteins are essential for health, since in addition to forming the body’s muscle mass, they are part of the blood, hormones and antibodies ”, he pointed out.
Protein deficiency can lead to sarcopenia and malnutrition. An average of two eggs provide enough protein to cover more than 30% of an adult’s recommended intakes (RI) for protein, he noted.
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- Immune system
Vitamin D supports the normal functioning of the immune system, which is the body’s first line of defense against infection and disease. In addition, vitamin D is essential for bone health, and long-term deficiencies can have a detrimental impact on bone health in both children and adults, while also affecting the function of the immune system.
“It is known that the best source of vitamin D is sunlight, however, in recent years studies have found that even in sunny places, people can have insufficient levels of vitamin D,” he said.
“Lifestyle changes and insulation required in the pandemic (including spending more time indoors), as well as avoiding the sun and protecting yourself to reduce the likelihood of developing skin cancers, and levels of pollution, can affect the level of vitamin D that the body is able to synthesize. Therefore, Eating foods that naturally contain vitamin D, such as eggs, can contribute to the intake of adequate levels of vitamin. An average serving of two eggs contains 8.2 mcg of vitamin D, a substantial contribution to reaching adequate levels of this vital vitamin, ”he explained.
- Vegetarian diets
Eggs are also a natural source of vitamin B12. Vitamin B12 contributes to the formation of red blood cells and normal energy metabolism, but many children and adults do not get enough of it. Vitamin B12 is only naturally present in foods of animal origin or in those that have been fortified. “This makes Eggs are of great value in vegetarian diets as they provide vitamin B12, which is often low in such eating styles. Eggs are an excellent source of vitamin B12, since only one provides 20% of the daily recommendations for this nutrient ”, he added.
- Nutrition in the first 1000 days
Choline plays a vital role in brain health throughout our lives, but it is especially important for pregnant and breastfeeding women. It collaborates with the baby’s brain and spinal cord so that they develop properly, helping to prevent birth defects, the work highlighted.
“Recent research shows that adequate choline intake during the second and third trimesters of pregnancy can improve levels of brain function in babies and have lasting benefits on brain development and health. The egg is a food source of choline and of very good bioavailability. Consuming 2 eggs a day covers 50% of the recommendations in pregnancy “, he added.
“Eggs give a particular potential benefit to boost development during the first 1000 days. Eggs are one of the most important sources of nutrients that are commonly lacking, so their consumption contributes to nutrition in the first 1000 days to achieve optimal nutrition of the baby that influences their future health and well-being. supporting the immune system and brain development in children ”, he indicated.
- Sports performance
The report highlights that nutrition for athletes and physically active people should not only allow maximum physical performance to be achieved but also guarantee a correct nutritional situation in the present and in future stages of his life.
“The most active people have higher nutritional requirements, and the Incorporating foods of high nutritional density, such as eggs, into your diet is convenient. An average of two eggs covers more than 15% of the RIs of vitamin A, E, B2, niacin, iron, zinc and selenium, and more than 30% of the RIs of vitamin B12, pantothenic acid, biotin, choline and phosphorus of adults between 20 and 49 years old ”, highlighted Capia.