Nutritional Value of Eggs: What they never told you (but you should know)

Hello, I'm Pablo García, and today I'm here to talk to you about a food that, although it seems simple, is full of surprises. Yes, you guessed it: the egg.

I'm going to tell you what no one tells you about the nutritional value of eggs, not because I've been told, but because I've lived years and years trusting in their power. And if you're here, it's because you know that an egg is much more than a yolk and a white. It's a superfood that should be on your plate more often than you think.

Why all the fuss about the nutritional value of eggs?

Throughout my life, I've gone through several phases. Ever since I was a kid, I was told, "Watch out for the cholesterol in eggs, Pablo!".... And, honestly, I believed it. But over the years, I learned that this idea was completely outdated.

Today, studies tell us that eggs are NOT the enemy of the heart. In fact, even one a day is more than fine for most people. Yes, as you read! So if you were one of those people who counted how many eggs you ate a week, you can relax.

Eggs are a nutrient bomb.

Why? I'll explain:

The macronutrients in eggs: First-class protein

Eggs are high in high-quality protein. Each egg provides about 6.4 g of protein per unit, and best of all, they contain all the essential amino acids that our body needs.

And I'll tell you something interesting: the proteins in the egg white are ideal for muscle recovery. If you eat them raw, you will only take advantage of a part of those proteins, but when you cook them, your body makes the most of them. So, if you're one of those who adds raw egg whites to your post-gym shake.... you might want to reconsider.

Fats: But weren't they bad?

When we hear "fats," we shudder. But the fats in eggs are another story. The yolk has about 5 g of lipids, of which 65% are unsaturated. And what does that mean? Basically, they are the good fats that help our body function optimally. And yes, they also contain saturated fats, but in a reasonable amount.

Ah, and don't forget about choline. This is a key nutrient for the brain, and eggs are one of the best dietary sources.

Vitamins and minerals: The hidden gem of eggs

This is where eggs really shine. At the vitamin level, they're like a little natural pharmacy. I'll tell you what you're missing out on if you don't eat them regularly:

• Vitamin D: Essential for bone and immune system health. Did you know that eggs are among the few foods that naturally contain vitamin D?(.
• Vitamin A: Key for vision, immune system and skin(.
• Iron: Especially present in the yolk, essential for the production of red blood cells(.
• Selenium: A powerful antioxidant that fights cellular aging((.

With this list, who needs a multivitamin...

What about cholesterol? You haven't heard the best part

This is the point that generates the most noise when we talk about eggs. Years ago it was recommended to limit their consumption due to cholesterol. But, as I mentioned before, science is moving forward. Current studies have shown that dietary cholesterol does not have as much impact on blood cholesterol as previously thought.

It is true that an egg contains about 200 mg of cholesterol, but it also brings with it lecithin, a substance that blocks cholesterol absorption. So what are we worried about?

How many eggs can you eat? Drop the myths

In the beginning, when we talked about the dangers of cholesterol, it was recommended to eat only one or two eggs a week. What a time those were!

Today, it has been shown that one egg a day is perfectly safe for most people, and can be an excellent source of protein and nutrients in a balanced diet.

How to incorporate more eggs into your diet?

Eggs are super versatile. You can prepare them in a thousand ways: boiled, scrambled, grilled, in omelets, or as part of your favorite recipes. If you want to give your breakfast or dinner a twist, don't hesitate to get your hands on a good couple of eggs.

My personal experience with eggs: What I've learned along the way

Since I started eating more eggs, I've noticed an improvement in my daily energy. It's not just because of the protein, but because of all those micronutrients I mentioned before.

Also, if you're an athlete, or just someone who wants to take care of your diet, eggs are your best allies. They're cheap, easy to prepare and fill you up with energy for the whole day.

Conclusion: Put more eggs in your life

If you've gotten one thing straight, I hope it's this: eggs are pure gold in terms of nutrition. With high-quality protein, vitamins, minerals, and healthy fats, this food should be a fundamental pillar in any diet.

So now you know, don't let past myths keep you away from this superfood. Your body will thank you for it.

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