The egg is one of the healthiest and most complete food in nature. It provides proteins, vitamins and essential fatty acids in significant quantities.

Thanks to this rich nutritional composition, it is highly suitable for pregnant women (because of its nutrients variety) as well as for children and teenagers (due to its proteins’ quantity and quality).

It is also recommended for elderly people because of its fatty components’ digestibility, its important function preventing sight loss, and its contribution in delaying some degenerative illnesses. It is even suitable for overweight people thanks to its satisfying function and low calorie content.

 

A medium sized egg provides about 75 Kcal. The yolk provides almost 58 of these kcal and 17 are clear. The most important fat composition is prevailing unsaturated fatty acids (such as linolenic major EFAs) on the saturated besides different types of phosphorus containing digestible fats, such as lecithin, phosphatidylcholine, etc. .. in addition, the fat that is contained in the yolk is finely emulsified, which makes it easily digestible.

The important nutritional value of the egg lies in the quantity and quality of its protein. It is considered to have every essential amino acid in proper quantities. The biggest protein concentration is found in its white part.

Each unit provides our body with six to eight grams of pure protein. This protein composition is the one taken as reference to measure the protein quality of the rest of food.

Furthermore, its essential amino acid balance makes the egg highly digestible, being its protein’s biological value considered as 96%, widely above those of meat and fish.

The egg contains fat-soluble vitamins such as A, D and E and some water-soluble ones such as B, B12, folic acid or B9, thiamin or B1, riboflavin or B2 and biotin.

Besides, it is rich in choline, an essential nutrient, precursor for one of the neurotransmitter involved in many functions including memory, muscle control and cell membrane.

It is also a natural source of selenium, zinc, iron, phosphorus and carotenoids (pigments such as lutein and zeaxanthin, which reduce the risk of eye cataract suffering and are beneficial to prevent cardiovascular disorders).