Egg whites: the main health benefits


There are countless benefits of egg whites that should encourage you to use these nutrient-dense ingredients in more of your cooking. This is because experts recommend eating the whole egg, which is full of vitamin A, potassium, calcium, folate, and omega-3 fatty acids. An egg white contains neither the fat nor the cholesterol of a whole egg and less than a quarter of the calories.

Egg whites

It is a limpid liquid contained in an egg, fertilized or not, surrounding the yolk. The purpose of the white is to protect the egg, to provide a cushion and a nutritional supplement to an embryo. 90% of egg white is water, the rest is protein. It does not contain the same high protein lipids as the yolk. Egg whites have lower calories and lower cholesterol.

They have a long tradition of use in global cooking, especially in the preparation of desserts. They are used as a basic ingredient of macaroons and angel food cake. They are also used in the production of wine and enter into the composition of certain cocktails.

The benefits of its use

A good source of protein

Even without their yolks, egg whites have a better source of protein with almost 4 grams per serving, while remaining low in calories . Therefore, those looking for clean, low-calorie protein use egg whites since they can use more than one during the same meal.

Zero cholesterol

Not all types of cholesterol are bad. Egg whites remain the best choice for individuals who want to follow a low cholesterol diet. The cholesterol found in eggs is found in the egg yolk and its saturated fat. Once separated, the whites have no more cholesterol. A reduction in egg yolk consumption has been linked to a lower risk of cardiovascular disease, according to one study.

Rich in essential nutrients

Egg white retains a lot of vitamins and minerals. It contains:

  • 1.3 mg of folate
  • 6.6 mcg of selenium
  • 2.3 mg of calcium
  • 3.6 mg of magnesium
  • 4.9 mg of phosphorus
  • 53. 8 mg potassium

Folate is part of a B vitamin essential for cell reproduction and growth. Selenium supports healthy thyroid and immune system. Calcium and magnesium, on the other hand, help build strong, dense bones. For phosphorus, it is important for your body’s energy production while potassium helps regulate blood pressure.

Weight management

Decreasing your overall calorie intake is always an integral part of managing weight loss. Using a whole egg has more than five times the calories of an egg white. In egg-heavy recipes like omelets and frittata, replacing some of the whole eggs with egg whites helps to significantly reduce the fat and calories in the food without drastically changing the flavor or texture.

Perfect for looking after your appearance and improving your skin

Egg whites have been widely known in beauty care for many years. many years. A mixture of egg white and lemon juice will shrink and tighten large pores. It is also used as a mask for oily skin and is often recommended as a treatment for acne prone skin. When the egg white mask dries on the skin, it removes blackheads and reduces puffiness. It is also a basic ingredient in a hair wash as an oily scalp treatment and is used to give shine to dull, dry hair.

For cardiovascular health

By consuming egg whites, you can treat various problems like blood clotting, which helps you to maintain your heart health. They are loaded with minerals and vitamins that help promote good blood circulation.

Prevent fatigue

Iron deficiency is one of the factors that lead to fatigue. If you find yourself feeling tired frequently, you can combat them by incorporating egg whites into your daily diet. The magnesium and manganese found in whites are known to prevent fatigue in older women.

Good for diabetes

People with diabetes have fewer food options for breakfast and snacks. Egg whites can solve their problem. Indeed, a soft-boiled egg white is considered a complete and nourishing meal for diabetics.

Recognized as a supplement

Due to the high content of nutrients like thiamine, riboflavin, selenium, magnesium, manganese and protein, nutritionists consider it a supplement capable of treating several health problems in children and adults. A single serving of an egg white is recommended at least three times a week to gain its beneficial properties. It can help, for example, reduce the risk of many chronic disorders in postmenopausal women.

Side effects

If you are allergic to eggs, avoid using its whites for cosmetic purposes. Consumption of raw egg white is not recommended. Individuals with kidney problems should consult their physician before starting a high protein diet with egg whites as the main ingredient.

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