Eggs 🥚 Nutrition Facts, Proteins and Amino acids

Egg: Nutrition Facts / 1 egg (hard-boiled)

1 large boiled egg (50gr)

Daily Coverage for 2000kcal diet* (suggested high protein ratio : 50% Carbs- 30% protein-20% fat) 🔗learn more

Carbohydrates

Design

0.56 gr

0.2 %

Sugars

Design

0.56 gr

1.1 %

Fiber

Design

0 gr

0 %

Protein

Design

6.3 gr

4.2 %

Total Fat

Design

5.3 gr

11.8 %

Saturated

Design

1.5 gr

18.2 %

Mono-unsaturated

Design

2.04 gr

8.5 %

Poly -unsaturated

Design

0.7 gr

5.9 %

9 Essential Amino Acids (ΕΑΑ's) ->2.77 gr

of which BCAA's 🔗 (Leucine, Isoleucine, Valine) -> 1,26 gr

1. Leucine

Design

0.54 gr

19 %

2. Isoleucine

Design

0.34gr

26 %

3. Valine

Design

0.38 gr

23 %

4. Lysine

Design

0.45 gr

17 %

5. Histidine

Design

0.15 gr

15 %

6. Methionine

Design

0.2 gr

15 %

7. Phenylalanine

Design

0.33 gr

14 %

8.. Threonine

Design

0.3 gr

22 %

9. Tryptophan

Design

0.08 gr

16 %

6 Potentional Essential Amino Acids -> 1.25 gr

1.Arginine

0.38 gr

2. Cysteine

0.15 gr

Glutamic acid amide

4. Glycine

0.21 gr

5. Proline

0.25 gr

6.Tyrosine

0.26 gr

5 Non Essential Amino Acids ->2.27 gr

1.Alanine

0.35 gr

2. Asparaganic Acid

0.63 gr

Asparaganic Acid Amide

4. Glutaminic Acid

0.82 gr

5. . Serine

0,47 gr

*Aminogramm does not include the amino acids glutamine and asparagine, which are glutamic acid and asparagine acid amides, respectively..

Energy / 1 egg 50gr

Daily Coverage for diet 2000kcal *

Calories

Design

77.5 kcal

4 %

Vitamins, Minerals & Trace elements /1 egg

Daily Dosage according to the National Institutes of Health of the United States (NIH) 🔗Learn More

Choline Women 🚺

Design

147 mg

35%

Biotine Women 🚺

Design

10 μg

33%

Biotine Men 🚹

Design

10 μg

33%

Selenium 🚹 🚺

Design

15.4 μg

28%

Choline Men 🚹

Design

147 mg

27%

Rivoflavin Women 🚺

Design

0.257 mg

23%

Vitamin B12 🚹 🚺

Design

0.555 mg

23%

Rivoflavin Men 🚹

Design

0.257 mg

20%

26 μg

17%

Pantothenic Acid (Β5) 🚹 🚺

Design

0.7 mg

14%

Phosphorus 🚹 🚺

Design

86 mg

12%

Vitamin A Women 🚺

Design

260 IU

11%

Vitamin A Men 🚹

Design

260 IU

9%

Vitamin D 🚹 🚺

Design

44 IU

7%

Iron Men 🚹

Design

0.595 mg

7%

Folate 🚺 🚹

Design

22 μg

6%

BV 100

The protein in the chicken egg has the maximum biological value index of BV 100. This practically means that eating 1 egg all the protein it contains will be absorbed by our body.

EAA's content (essential amino acids)

2,8 gr ΕAA's

1 egg 🥚 contains 2,8gr ΕAΑ’s (Essential Amino Acids)

BCAA's Content (branched chain amino acids)

1,3 gr BCAA's

Of the 2.8 g EAA contained in 1 egg, 1.3 g is BCAA’s.

Egg:A superfood in your fridge!

The egg is not only at the top of foods with high biological value protein but is itself the measure of the comparison set by scientists (BV 100) for the protein quality of other foods. With a biological value of absolute 100 (BV), the egg is the only food (after the concentrated whey) whose protein will be completely absorbed by our body.

The egg is an essential formula of macronutrients and micronutrients that meet all the requirements to support embryonic development until hatching. The perfect balance and diversity in its nutrients, as well as its high digestibility and affordable price, have made the egg a basic food for humans.

The egg was previously targeted (theoretically) by the American Heart Association because of its cholesterol content. However, most experimental, clinical, and epidemiological studies of the last 50 years have concluded that there is no evidence of an association between dietary cholesterol in eggs and an increase in total plasma cholesterol.

The egg remains a high-quality nutritional product for adults, the elderly, children, and athletes and is widely consumed worldwide. At the same time, there is a lot of evidence that the egg also contains many and unexplored bioactive compounds, which can be of great interest for the prevention/treatment of diseases.

Proteins contained in egg white, their benefits and properties

Proteins contained in egg yolk, their benefits and properties

αυγό διατροφική αξία ποσες θερμιδες εχει ενα αυγο βραστο αυγο βιταμινες ομελετα θερμιδες 5 αυγα την ημερα σαλατα με αυγο βραστο θερμιδες 1 αυγο πρωτεινη egg nutritional value how many calories does a boiled egg have? egg vitamins omelet calories 5 eggs a day salad with boiled egg calories 1 egg protein

Fosvitin

Fosvitin is one of the phosphoproteins in chicken eggs. It is the most phosphorylated protein ever isolated in nature. According to the international literature, fosvitin has the following properties:
Antioxidant activity
Metal Chelation Activity
Antimicrobial activity
Cancer activity
Immunoregulatory activity

IgY Antibodies

IgY antibodies are found in chicken egg yolk in orfer to protect the unborn chicken 🐣 in a similar way the breast milk contains antibodies for the immunity of the baby. The oral use of antibodies from chicken egg yolk in the fight against bacterial infections, intestinal infections and other diseases has attracted the interest of several studies in recent times. According to the international literature, IgY antibodies from egg yolk have anti-cancer and immunoregulatory activity.

Livetin

Egg yolk livetin has been found to have anti-inflammatory effects as it suppresses the production of pro-inflammatory cytokines. The enzymatic hydrolysis products of livetin produced by pepsin and alkalase show strong anti-inflammatory activity. In particular, they reduce the production of nitric oxide and prostaglandin E2, which are strongly associated with various inflammatory diseases. According to the literature, levitin also has immunoregulatory activity.

Eggs Interesting Facts

1. It is a natural Protein supplement

Eggs contain the most bioavailable protein with a Biological value of 100. The only food that is above the egg in biological value is concentrated whey (BV 103) – the well-known protein supplement.

1 egg contains 6.3 g of protein:

2.8 g EAA’s Essential Amino Acids (of which 1.3 BCAA’S)
1.25 g potentially essential amino acids
2.27 g non-essential amino acids

2. It is rich in Vitamins, Minerals & Trace elements

The egg and more specifically the egg yolk is rich in vitamins, minerals, and trace elements. Egg yolk contains all the vitamins except vitamin C. This is because birds have the ability to synthesize vitamin C from glucose on their own.

The egg is rich in phosphorus, calcium, potassium and also contains all the essential trace elements, such as copper, iron, magnesium, manganese, selenium, and zinc with egg yolk being the main contributor to the supply of iron and zinc. The presence of such minerals and micronutrients in eggs is quite interesting, as a deficiency in some of them has been associated with depression, fatigue, and the development of pathological diseases.

3. They are high in Choline

Eggs after bovine liver are the second source of choline for humans. But because the beef liver is not widely consumed, the egg in many countries is the first source of choline for the population. A single egg covers about 33% of an adult’s daily choline needs. Choline is essential for the synthesis of basic building blocks of cell membranes and therefore essential for cell maintenance and growth at all stages of our lives.

In addition, choline is essential for the production of acetylcholine, an important neurotransmitter for:

the memory
the mood
muscle control
and other functions of the brain and nervous system

Choline also plays an important role in shaping gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development.

4. Consumption of whole egg stimulates muscle anabolism more intensely than egg whites

In a study of young men, the degree of stimulation of muscle protein synthesis was examined when consuming whole eggs after training compared to the corresponding stimulation when consuming only egg whites with the same amount of protein. The conclusion of the research was that the consumption of whole egg (with the nutritious yolk) in relation to the consumption of only egg whites stimulates the synthesis of proteins in the muscles more intensely when it is consumed after training.

Another interesting study is the synthesis of fortetropin, a proteolipid complex made from fertilized egg yolk that has anti-myostatin activity. Myostatin is a negative regulator of muscle growth and has become an important target for pharmaceutical companies planning therapies to treat age-related muscle loss. When fortetropin was taken as a supplement not only prevented the loss of muscle mass in the elderly but also contributed to the increase in lean muscle mass in young people who train with resistance. The first commercial egg protein supplement with fortetropin from a fertilized yolk egg is already available in the USA.

5. Eggs have strong antioxidant activity

Few people know that eggs, in addition to being highly nutritious, have strong antioxidant activity due to yolk, egg white, and egg protein derivatives when broken down by enzymes (eg during digestion).

Some antioxidant activities of the egg based on research:

Metal chelation ability
Antioxidant capacity
Free radical scavenging
Participation in antioxidant mechanisms
Enzymatic cleavage products involved in antioxidant mechanisms

6. They have strong antimicrobial activity

Egg peptides have been studied extensively for their antimicrobial activity. Specific peptides from egg yolk and egg white have been shown to have antimicrobial activity against:

Escherichia coli
Staphylococcus aureus
Streptococcus mutans
Pseudomonas sp
Bacillus cereus
Listeria monocytogenes
Helicobacter pylori

Another property of the egg is the ability to chelate metals acting as iron purifiers, preventing its use by microorganisms. Finally, several egg proteins have a strong effect against bacteria associated with food poisoning. This is why safe egg peptides are used in both the food industry and the pharmaceutical industry as antimicrobials.

7. The hen's diet affects the composition of the eggs

The composition of chicken eggs depends on their diet and living conditions. Some characteristics of eggs that are affected by the hen’s diet are:

Egg weight: High-calorie hens produce heavier eggs
Yolk – egg white ratio
Vitamin content: It is common for farm hens to be fed rich food. Giving hens, for example, vitamin D, E, or A supplements, produces eggs with a higher content of them and so on.
Tocopherols, lutein, carotenoids: Free-range hens because they have access to grass, worms, and insects produce eggs with a higher content of these compounds. For this reason, the free-range eggs or the eggs from the village have a bright orange yolk.
Antimicrobial protein composition: Free-range hens, because they come in contact with more microbes, produce eggs with a higher protein content with antimicrobial activity.

8. They have bioactive compounds with as yet unexplored properties.

There is growing evidence that the egg is not just a food of high nutritional value, but that it also contains many bioactive compounds (lipids, vitamins, proteins, and derived hydrolytic peptides) of great interest to human health.

It is noteworthy that for many egg proteins their properties have not yet been determined. Researchers have dealt with egg proteins that exhibit a wide range of antimicrobial activities that could contribute to gut health.

Furthermore, many attempts have been made in recent decades to further characterize the biological activities of hydrolytic peptides derived from eggs and resulting during the digestive process.

To date, 550 distinct egg white and egg yolk proteins have been identified. Of these, only for 20 their physical function and properties have been studied and characterized. This suggests that the egg probably still contains many unknown activities that deserve further investigation.

Sources & Bibliography

Post Views: 1,097