1- Excellent source of protein
A protein is a macronutrient that gives energy, helps to maintain and develop our tissues (muscular, nervous, etc.), helps chemical reactions in our body to occur, participates in the formation of antibodies to fight infections and much more (1). We need proteins at all meals and in sufficient quantity. The protein requirements for a healthy adult of a healthy weight that is sedentary needs a minimum of 0.8 g of protein per kg of body weight per day. For a 50 kg person, 1.5 m tall, his minimum protein requirements are 40 g per day. This person could consume 15 to 20 g of protein per meal. For breakfast, with only 3 large eggs, his protein needs would be met!
1 large chicken egg = 6 g of complete protein (2).
2- They are so nutritious.
In addition to its high protein content, eggs contain omega 3, iron and many other vitamins and minerals (2). See image below!
3- Cheap
In a meal, the most expensive food group is often protein. Eggs are generally inexpensive.
4- Myth: We must limit our consumption of cholesterol.
For a healthy adult, it is not necessary to limit our egg consumption when we have a varied and balanced diet (3). Of course, it is not advisable to eat too large quantities of them if it makes us no longer hungry for other foods.
5- Why do eggs have different colored shells?
Chicken eggshells can be white, brown, green and blue. They have different colors simply because they come from different breeds of hens. Apart from the color, there is no significant difference between the different eggs.
Leghorn hens: white eggs
Orpington hens: brown eggs
Ameraucana hen: blue eggs
Olive Egger hen: olive green eggs (4).
(5)
Karine Drouin registered dietitian, RD.
References
1- Van De Walle, G. (2018). 9 Important Functions of Protein in Your Body. Healthline. Retrouvé le 8 mars 2022 au https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_8
2- Santé Canada. (2008). Valeur nutritive de quelques aliments usuels. Retrouvé le 8 mars au https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/pdf/nutrition/fiche-nutri-data/nvscf-vnqau-fra.pdf
3- Pearson, G.J., Thanassoulis, G., Anderson, T.J. et al. (March, 2021). 2021 Canadian Cardiovascular Society Guidelines for the Management of Dyslipidemia for the Prevention of Cardiovascular Disease in Adults. Canadian Journal of Cardiology. Vol 37(8).:https://doi.org/10.1016/j.cjca.2021.03.016
4- Munn, D. (December, 2013)Why are chicken eggs different colors? Michigan State University Extension. Retrouvé le 8 mars 2022 au https://www.canr.msu.edu/news/why_are_chicken_eggs_different_colors
5- Kesseler, K. (Mai, 2018). Nouveau tableau de la valeur nutritive, mêmes œufs nutritifs. Producteursdoeufs.ca. Retrouvé le 8 mars 2022 https://www.producteursdoeufs.ca/2018/05/nouveau-tableau-valeur-nutritive/