Eggs are healthy and complete food. The variety of nutrients and the high absorption of our body make eggs one of the most complete foods for men. Eggs compounds are essential for human body functions as well as for health.

Eggs are rich on high biological value proteins easy to digest. Egg protein is very good, scientist even use it as pattern to compare the protein quality of other food.

One egg has a significant quantity of a wide range of vitamins (A, B₂, B₁₂, D, E, etc) and minerals (phosphorus, selenium, iron, iodine y zinc) that contribute to cover a large part of adults’ ADI of nutrients. The action of some vitamins and oligoelements of eggs help to protect our body from degenerative process such as cancer, diabetes, cataract and some cardiovascular conditions.

The energetic content of an egg is about 75 kilocalories. Thus, eggs have a low caloric content and they do not promote obesity. Many dishes prepared with eggs may be cooked without added fat.

An egg has 7.5 gr of lipids, from what 2 gr are saturated fatty acids (SFA), 1.1 gr. are polyunsaturated fatty acids (PUFA) and 3 gr. are monounsaturated fatty acids (MUFA). The ratio PUFA/SFA is 0.55; it is an acceptable quantity recommendable from a nutritional point of view.

We have to highlight the rich content of oleic acid (monounsaturated), very appreciated for its good effect on health.

Eggs are the main source of phospholipids of our diet and they help to cover significantly our need of linoleic acid, an essential acid that our body cannot synthesize.

One egg gives us a large part of the admissible choline intake recommended by the nutritional education office (500 mg./day). Eggs are also the best source of lecithin (phosphatidylcholine), a very interesting nutritional compound because of its importance in several metabolic processes, in the building of cell membranes and in the acethylcholine neurotransmitter.

Recent researches report that eggs are also an available source of carotenoids (luteine, zeaxanthene). These antioxidant compounds can help to prevent macular degeneration and to delay the appearance of cataracts. (MOELLER, S.M.; JACQUES, P.F.; BLUMBERG, J.B. The potential role of dietary xanthophylls in cataract and age-related macular degeneration. J. Am. Coll. Nutr. 2000; 19:522S-527S).