Egg white are one of the most crucial food ingredients we have around. No eggs, cakes, tortillas, cakes, breads, cookies or other baked goods are not what they are now. In addition, people often eat eggs because they contain an exceptionally high protein content and at the same time are affordable. Egg whites, or albumin, is the healthiest part of an egg, although it has a neutral taste. Egg white is often contrasted with yellow egg or yolk in terms of nutrition or flavor. If albumin is considered healthy with neutral flavor and aroma, it is almost always considered that the yolk is unhealthy with an unusual taste and smell … but that is not always the case. Now, here are some of the benefits of eating egg white and everything they can do for our health.
Benefits of Eating Egg White:
1. They are Full of Cholesterol, But…
It is true that an egg contains as much as 213 mg of cholesterol, but looking on the positive side, that amount of cholesterol is completely in the yolk or in the yellow egg. Cholesterol has two categories, low density lipoprotein (LDL) or negative cholesterol, as well as high density lipoprotein (HDL) or also known as positive cholesterol. Depending on the context, LDL accumulates plaques inside the arteries while HDL eliminates cholesterol completely.
2. Egg Whites are Among the Richest Sources of Protein:
Egg whites contain the richest sources of protein, even more than birds or shellfish. According to previous USDA data, egg white contains 11 g of protein, which is a little more than 1/5 of your recommended daily value, if you are undergoing the average 2,000-calorie diet. Protein is vital for the construction and maintenance of organs and body tissues.
3. Contains Reduced Cholesterol and Calories:
Egg whites, as indicated in point number one, have an absolutely zero cholesterol content. Meanwhile, it also has reduced calorie content for only 17 calories. In comparison, an egg yolk has 38 calories more than albumin, or a little more than twice. Reduced calories are essential for maintaining a healthy and balanced life and body mass.
4. Low Saturated Fat:
Egg whites or albumin contain an incredibly low amount of saturated fat with only 2 grams. In comparison, the yellow egg or the yolk has 3 grams of fat. The amount of saturated fat inside egg albumin represents 5% of the daily requirement for saturated fat. Saturated fats are essentially fats that do not have double bonds between molecules and could lead to high cholesterol levels when not taken moderately.
5. Friendly Diet:
In relation to point number 4, the saturated fat composition of egg whites is in fact suitable for those of you who are under the diets. The low carb diet or low carb diet restricts carbohydrate intake, such as those found in sugary foods and grains, and places more emphasis on proteins, vegetables and natural sources of fat.
“Low diets have been shown as an alternative to weight loss”.
6. Contains Valuable Minerals:
Who knew that apart from being low in calories or fat, the benefits of eating egg white contain abundant valuable minerals as well? Egg whites have 1.3 mcg of folate, 2.3 mg of calcium, 6.6 mg of selenium, 4.9 mg of phosphorus and 3.6 mg of magnesium.
7. Support Cell Development:
The benefits of eating egg white or albumin support the development of cells and the nervous signaling system by having a choline that is well associated with group B vitamins. Choline is an essential nutrient type that has similar characteristics to those of vitamins and is also soluble in water. The Food and Nutrition Board of the National Institute of Medicine suggests that adult men and women who breastfeed require 550 mg of choline per day, women at 425 mg per day plus pregnant women at 450 mg per day.
8. Reduces the Risk of Cardiovascular Diseases:
Egg white also has the potential to reduce the risk of long-term cardiovascular disease. A cardiovascular disease is the scientific term to describe diseases that affect the heart and its related areas, such as blood vessels and arteries. Data from the World Health Organization (WHO) of 2015 indicate that 31% of all deaths that occur in 2015 are caused by cardiovascular diseases.
9. Contains Useful Antioxidants:
Egg whites have ample resources of useful antioxidants that protect eye health very well. Similar to carrots, egg whites contain beta carotene that can treat macular degeneration plus cataracts. Macular degeneration is the loss of vision caused by fat deposits under the retina. Meanwhile, a cataract is the opacity of normally transparent lenses that causes blurred vision.
10. It has Omega-3 Fatty Acids:
Omega-3 fatty acids are a type of essential fatty acids, such as those found in fish, nuts and canola oil. There are two types of omega-3 fatty acids, which are DHA and EPA. Omega 3 fatty acids reduce triglyceride levels, heart disease and as an anti-inflammatory agent.
11. Rich Sources of Potassium:
The heart needs potassium, the functions of the organs and the skeletal system for a sustainable health condition. Without it, blood cannot be distributed outside the heart efficiently, muscles and joints cannot move, the kidneys cannot filter fluid and nerve function will not work well. The average person needs at least 100 mg of potassium a day for bodily functions to function properly.
12. Help to Eliminate Hypertension in the Long Term:
Hypertension or high blood pressure can be gradually eliminated in the long term with the help of egg whites, since in itself it is already low in calories. Hypertension is triggered primarily by underlying conditions, such as medication. And then, a characteristic of hypertension is when blood pressure reaches 140/90 or more.
13. Promotes Weight Loss:
Weight loss can be achieved by eating egg whites because, again, it is already low in calories in nature. That is why many people depend on egg whites for protein in the course of their diet program.
14. It has Abundant Vitamin B Reserves:
The benefits of eating egg white have many reserves of vitamin B, an example is riboflavin or vitamin B2. Vitamin B2 is necessary for the body to support metabolism, create red blood cells, convert digested food into energy, as well as break down amino acids, fats and carbohydrates into a form of glucose.
15. It also Works as an Excellent Skin Care Supplement:
Finally, the benefits of eating egg white also work as an excellent complement for skin care through various means, such as reducing acne by making egg white masks, reducing sebum, tightening the pores of the skin. skin and keep young skin.
Nutritional Data of Egg White:
- Serving amount: 100 g
- Calories: 52
- Total fat: 0.2 g (0% DV)
- Saturated fat: 0 g (0% DV)
- Polyunsaturated fat: 0 g (0% DV)
- Monounsaturated fat: 0 g (0% DV)
- Cholesterol: 0 mg (0% DV)
- Sodium: 166 mg (6% DV)
- Potassium: 163 mg (4% DV)
- Total carbohydrates: 0.7 g (0% DV)
- Dietary fiber: 0 g (0% DV)
- Sugar (glucose): 0.7 g (0% DV)
- Protein: 11 g (22% DV)
- Vitamin A – 0%
- Vitamin B6 – 0%
- Vitamin B12 – 1%
- Vitamin C – 0%
- Vitamin D – 0%
- Calcium – 0%
- Iron – 0%
- Magnesium – 2%