It is one of the foods with higher nutritional interest, as dealing with a good alternative to meat and fish.
The egg highlights for its contribution of proteins, vitamins (A, D and B12) and minerals (phosphorous and selenium), in addition to other nutrients “essential in growing up stages and in especial physiological circumstances such as pregnancy, breast feeding and old age”, according to the Healthy Feeding Guide from the Community Nutrition Spanish Society.
The color of egg shell (white or red), doesn’t condition its nutritional value. The higher biological quality protein is found in its white part, while its yolk is rich in fat, iron, sulfur, main vitamins and minor proteins. The Heart Spanish Foundation explains that for “taking full advantage of egg white it is necessary to cook it, as it contains some anti-nutrients (avidin and ovomucoid), which inactivate with heat”. Yolk consumption could be reduced, as it is fat and cholesterol rich.
“Consuming three or four eggs in a week is a good gastronomic alternative”, indicates the Community Nutrition Spanish Society.