Did you know that in the diet of most Romanians there is a food that costs around one leu per piece and is extremely nutritious?
It is the egg, recommended by doctors, cardiologists to nutritionists, and its benefits are many, both for health and for the pocket, says the CSID.
Eggs can be cooked in many ways: poached, boiled, poached, scrambled, stuffed, etc. The secret is not to use excess oil, and eggs must be accompanied by vegetables, whatever vegetables we like. Thus, the immune system is strengthened and keeps us healthy in the face of seasonal viral infections.
Eggs are among the most nutritious foods on the planet. A whole egg contains all the nutrients the body needs. A single large hard-boiled egg contains:
- Vitamin A: 6% of the recommended daily allowance (RDA)
- Folate: 5% of the RDI
- Vitamin B5: 7% of the RDI
- Vitamin B12: 9% of the RDI
- Vitamin B2: 15% of the RDI
- Phosphorus: 9% of the RDI
- Selenium: 22% of the RDI
Eggs also contain significant amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc. One egg provides 77 calories, 6 grams of protein, and 5 grams of healthy fat.
Eggs also contain various trace elements that are important for health. They have a high cholesterol content, but they do not negatively affect blood cholesterol. A single egg contains 212 mg, which is more than half the recommended daily allowance of 300 mg. But dietary cholesterol doesn’t necessarily raise blood cholesterol. In 70% of people, eggs do not raise cholesterol at all.
Choline is an incredibly beneficial substance that is often grouped with B vitamins. Choline is used to build cell membranes and plays a role in the production of signaling molecules in the brain, along with various other functions. A single egg contains more than 100 mg of this all-important nutrient.
LDL cholesterol is generally known as “bad” cholesterol. Egg consumption appears to change the LDL particle pattern from small, dense (bad) LDL to large LDL, which is associated with a reduced risk of heart disease.
Other foods that are beneficial for the immune system
In addition to eggs, there are other foods that are beneficial for the immune system, but at the same time are also filling. Foods recommended by nutritionists include:
- Chicken soup it helps to strengthen the immune system, but also to fight colds. According to some studies, chicken soup helps slow down the movement of neutrophils, the blood cells that protect us from infections, but which are also partly responsible for inflammatory processes.
- Honey it has been known since ancient times for its benefits. According to some studies, it is very effective in preventing infections, both bacterial and viral. Honey should be consumed, however, in moderation, no more than two teaspoons a day, due to its high sugar content.
- Yogurt it is an excellent source of protein, carbohydrates and healthy fats. Contains many probiotics, which help support the immune system.
- Green tea, like the black one, it contains flavonoids, which are excellent antioxidants. Green tea also contains epigallocatechin gallate (EGCG), another powerful antioxidant. It supports the proper functioning of the immune system.
- Lemons and oranges they are essential to the change of season. They are a natural source of Vitamin C, which helps strengthen the immune system, being highly recommended in respiratory tract infections.
DON’T MISS: THE 10 HEALTHIEST FOODS! HELP YOU IN THE DETOX PROCESS
Photo source: Pexels.com