Egg white: health benefits and harms

Ever since time immemorial, eggs have been an invariable part of the diet of people. Despite serious competition among modern new-fangled substitutes, eggs still play one of the most important roles in the field of cooking and not only. Egg white is one of the best sources of nutrients for humans.

What is more useful: egg white or yolk

If we talk about caloric content, then, of course, the protein wins over the yolk, because it contains only 48 kcal per 100 g of product (yolk - 354 kcal). For this reason, protein is recommended for overweight people or those who want to gain muscle mass, but at the same time burn excess fat. The protein contains minerals - niacin, potassium, riboflavin and magnesium. It is great for making omelettes, soufflés and biscuits, since when it is whipped, the mass begins to foam and increase in volume, which gives the dish airiness. But in case of vitamin deficiency or depletion of the body, yolk should be preferred. Egg yolks contain a large amount of vitamins A, B6, B12 and D. In addition, minerals such as calcium, folate and omega-3 are present in them. In general, both protein and yolk contain a large amount of nutrients, so it is best to eat whole eggs.

How many egg whites can I eat per day?

Sometimes people knowingly exceed their daily protein intake. This usually happens in cases when a person is involved in sports associated with a set of muscle mass, for example, bodybuilding. Sometimes bodybuilders can eat up to 2 dozen eggs a day. An ordinary person is not recommended to eat more than 15-20 egg whites per day. If we talk about whole eggs (protein plus yolk), then the permissible daily rate is up to 3 pieces.

Composition and calorie content

• calories - 48 kcal;
• proteins - 11.1 g;
• fats - 0.2 g;
• carbohydrates - 1 g.

Egg protein is almost 90% water and 10% protein. By consistency, it is a clear, creamy, thick, thick liquid that, after heat treatment, coagulates and transforms into a dense white substance.

Chemical composition:

• vitamins (PP, NE, a full range of B vitamins);
• macroelements (calcium, magnesium, potassium, sulfur, phosphorus, chlorine, sodium);
• trace elements (iodine, iron, chromium, selenium, copper, molybdenum).

What is useful egg white

1. Supports the health of the nervous system. Egg whites contain choline. The main objective of this vitamin is to ensure and maintain the proper methylation process. This process affects the DNA as well as the nervous system. A sufficient level of choline in the body prevents the occurrence of factors that can harm the nervous system.
2. Low in cholesterol. Studies have shown that egg white contains very little cholesterol (just 186 mg). The product contains a large amount of nutrients with a small amount of cholesterol, therefore it is safe for people with cardiovascular problems (increasing cholesterol in the body can lead to a stroke or heart attack).
3. Useful for muscle growth. As a rule, athletes need to consume protein regularly and in large quantities. This issue is especially important in the process of building muscle mass.Egg whites are an excellent source of protein, a substance that is the building block of muscle fibers. Therefore, it is recommended to regularly use egg white, which will help to achieve the desired result much faster.
4. Supports blood pressure. To balance high blood pressure, as a rule, experts recommend eating foods or special preparations containing potassium. More than enough potassium can be obtained from egg whites. This nutrient will not only regulate blood pressure, but also help strengthen bone tissue and also reduce the likelihood of a stroke. Before including egg whites in your diet in case of high blood pressure, you should consult your doctor.
5. It treats cardiovascular diseases. By regularly using egg whites, various problems associated with the cardiovascular system can be treated. For example, protein can affect blood coagulation. It contains minerals and vitamins that contribute to proper blood flow. Egg protein can also affect the effectiveness of vasodilation (muscle relaxation of the walls of blood vessels), is involved in the process of expansion of blood vessels. Moreover, potassium contained in proteins can prevent the occurrence of coronary heart disease.
6. Prevents fatigue. One of the factors causing fatigue is iron deficiency in the body. Therefore, people with chronic fatigue or with periodic dizziness are recommended to include egg whites in their daily diet. Magnesium and manganese contained in proteins prevent fatigue. But before you start treating chronic fatigue, you should consult with a specialist to avoid undesirable consequences.
7. Supports bone health. The body needs calcium in order to maintain healthy and strong bones. Egg white is an excellent source of calcium. It restores bone density and also helps prevent fractures and the development of rickets.
8. Prevents early aging. Regular use of egg white also contributes to the rejuvenation of cells and tissues, which leads to the renewal of the skin. Egg whites are a natural source of substances that help fight the signs of premature aging.
9. Prevents disease. Egg whites are a source of vitamins B2 and B12. They are necessary for the body to prevent cataracts, migraines, headaches and discomfort in the back.

The benefits of raw protein

Crude protein has a number of beneficial properties:

1. It is perfect for people who want to build muscle. For example, some athletes add raw egg protein to protein shakes.
2. Raw egg white can be used in place of some drugs to lower the acidity of gastric juice.
3. Also, protein is actively used in the field of cosmetology. With it, you can get rid of wrinkles and dandruff, strengthen hair and prevent hair loss, as well as nourish the skin with useful substances. Many probably heard that before the invention of shampoos, some people washed their hair with eggs.

But there is a flip side to the coin, since a raw product carries some dangers. When eating raw eggs, there is a chance of catching salmonellosis. Even despite the fact that poultry farms carry out sanitary controls, it is definitely impossible to be sure that the egg does not have salmonella. Therefore, before breaking the egg, it must be thoroughly washed. Sometimes it is washed even with soap.

Benefits of Boiled Protein

Boiled protein is also good for the body. The main advantage of boiled protein is that it is much better absorbed. In addition, it itself is rich in minerals and vitamins. It contains manganese, a trace element that supports the health of the reproductive system and normalizes hormonal metabolism, as well as iron. It normalizes blood formation processes and improves blood composition. Boiled protein also contains potassium, which has a beneficial effect on the activity of the heart, sodium, which maintains water balance, and calcium, which is responsible for the health and strength of teeth, bones and nails.

When can I give a child egg white

In the diet of an infant who is already 6-7 months old, you can add a little yolk, the main thing is to carefully monitor his reaction to a new product. If we talk about protein, it is recommended to include it in the children's diet no earlier than 1 year, since by this time the gastrointestinal tract becomes more mature and able to digest chicken eggs and other similar products.

Slimming Egg White

In the composition of egg white protein is present, which is involved in the production of the hormone of joy and growth. These hormones support cell renewal processes, tone the muscles and help improve mood.

Experts do not recommend eating raw protein at night, because its absorption takes a relatively long time. In addition, in this case, it will not become a stimulant of fat burning processes. Before going to bed, you should use boiled protein for weight loss. When choosing the portion size of a product, you need to consider factors such as health status and body weight. Here are some tips on this:

1. Use 2 boiled proteins before bedtime. This is suitable for people whose body weight ranges from 78–82 kg. The course lasts 7 days, after which a monthly break and repetition is required.
2. 1 protein boiled - with a weight of less than 78 kg for a week.
3. 1 protein boiled and kefir. A couple of hours before bedtime, you need to use protein and low-fat kefir (1 cup). The course lasts from 7 days.
4. Protein omelet. Eat an omelet (2 protein) for 7 days before bedtime.

In addition to a direct effect on the process of losing weight, protein also has useful properties that support the body during weight loss. Egg white fills the body with the necessary substances that support its proper functioning.

Recommendations to be followed:

• Drink enough water per day (about 2 liters).
• Organize proper nutrition (healthy food and portioning).
• Do not eat high-calorie foods.

After the end of the protein diet, you should not switch sharply from low-calorie foods to high-calorie ones, a gradual change in diet will help to better consolidate the results.

The processes that stimulate fat deposition are actively launched in the evening, and since egg white can prevent this, you should eat it in the evening. To enhance the effect, citrus fruits can also be included in the diet. An important condition is the need to control the state of health, because in case of deterioration of health or the manifestation of any side effects, the diet must be stopped. If the symptoms after refusing the protein do not go away, then you should consult your doctor.

Egg white in medicine

Protein can also be used in the medical field. It contains a lot of nicotinic acid. It supports brain activity and stimulates its activity. For this reason, this product should be given from a young age. In addition, it is rich in vitamins.

With diabetes

Egg whites contain a lot of high-quality protein and a small amount of carbohydrates, so they are an excellent product for people with diabetes. In addition, proteins contain very few calories, which makes them ideal food if you need to control blood sugar levels. However, they do not affect body weight.

Important: egg glycemic index - 48 units.

With pancreatitis

Egg pancreatitis can be consumed. During the period of exacerbation, it is allowed to include the product in your diet several days after the disease begins to recede. In this case, it is permissible to use protein omelettes, soufflés and casseroles. When remission occurs, protein is also allowed, but moderation should be observed and a quality product should be chosen.

With gastritis

With gastritis, egg white can be consumed in any form. In this case, it is especially valuable because of the high protein content, since it is this substance that is the building material of cells. A sufficient amount of protein in the body will support and stimulate the restoration of tissues of the gastric mucosa. Protein is allowed to be used both in case of exacerbation, and during remission. It is recommended to cook steamed omelette or eat boiled protein. In case of abuse, this product may harm the body.

Egg white in cosmetology

Protein-based egg home facial and hair masks are a low-cost alternative to expensive store lotions and creams. The best option in this case is homemade eggs. If there are no domestic eggs, then they can be purchased at the store, but it is important that the product is fresh and of high quality.

Egg White Face Masks

Before using the masks, the prepared mixture must be applied to the wrist, then wait about 15 minutes. If itching or rash does not occur, we can conclude that the mask is suitable. Such procedures can be done every other day, but after 2 weeks you should take a break for a month.

Classic mask

1. Mix protein (1 pc.) With honey (40 g).
2. Add wheat or oat flour (1 tsp).
3. Apply on face.
4. Wait 10 minutes.
5. Wash off the mask with warm water.

Rejuvenating and firming mask

1. Start whipping the protein, gradually adding potato starch (1 tsp).
2. In case of rapid thickening of the mass, add a little water.
3. Apply on face.
4. Wait 10-15 minutes.
5. Wash off the mask with warm water.

Protein-lemon mask

1. Beat the protein, add concentrated lemon juice (1 tsp) and oatmeal (1 tsp).
2. Apply on face.
3. Wait 10-15 minutes.
4. Wash off the mask with warm water.

Fruit mask

1. Beat the protein, beat the avocado (1 tsp) until puree. Mix all the ingredients and stir.
2. Apply on face.
3. Wait 10-15 minutes.
4. Wash off the mask with warm water.

Whitening mask

1. Grind fresh parsley, sorrel or dill.
2. Mix protein with herbs (2 tsp).
3. Apply on face.
4. Wait 10-15 minutes.
5. Wash off the mask with warm water.

Hair masks

Apply protein masks to washed and slightly moistened hair. It is necessary to ensure that the mask does not dry to the state of the crust, since it will be difficult to wash off from the hair. Masks can be done once a week. The course should not exceed 8-10 procedures in a row.

Repair mask

1. Squirrels (2 pcs.) Beat in foam.
2. Add apple cider vinegar (1 tablespoon), glycerin (1 tablespoon) and unrefined olive oil (1 tablespoon) to the protein mass.
3. Apply to hair.
4. Wait 20-25 minutes.
5. Wash off the mask with warm water.

Smoothing mask

1. Beat the protein (1 pc.) In a foam.
2. Add honey (1 tablespoon) and coconut oil (1 tablespoon).
3. Apply to hair.
4. Wait 20-25 minutes.
5. Wash off the mask with warm water.

Moisturizing mask

1. Beat the protein (1 pc.) In a foam.
2. Add fat cream (2 tablespoons) and coconut oil (1 tablespoons).
3. Apply to hair.
4. Wait 20-25 minutes.
5. Wash off the mask with warm water.

Mask for activating hair growth

1. Beat the protein (1 pc.) In a foam.
2. To the yeast (20 g) add cold water, mix until a thick slurry.
3. Mix protein with yeast.
4. Apply to hair.
5. Wait 20-25 minutes.
6. Wash off the mask with warm water.

Harm and contraindications

The protein has practically no contraindications, with the exception of intolerance to the product and in the case of allergic reactions after its use.

Egg White Allergy Symptoms
The following allergies to protein can be distinguished:

• runny nose, nasal sinus congestion;
• redness, scabies, rashes;
• nausea, vomiting, flatulence;
• tearing;
• headaches, weakness, poor health.

In some cases, laryngeal edema may occur, respiratory function may be impaired, or anaphylactic shock may occur.

Conditions and shelf life of egg whites

Raw egg whites should be stored in an airtight container in the refrigerator. Shelf life - no more than 5 days.

Is it possible to freeze

Proteins can also be stored frozen. To do this, you can use the ice tray by placing one protein (2 tablespoons) in each cell. After hardening, you need to transfer the cubes into a tight, sealed plastic bag. When defrosting, leave the product for 8-12 hours (overnight) in the refrigerator, while placing it in a bowl filled with cool water.

What can be made from egg white

Egg white is quite widely used in the field of cooking. Without his participation, it will not be possible to prepare meringue or biscuit dough. Whipped proteins must be present when cooking soufflé and jelly. In addition, protein can be boiled, fried and baked.

How can I replace egg white

An excellent substitute for eggs can be fruits - bananas, apples and other fruits that contain pectin. You can mash them. Tofu can in some cases replace eggs. In addition, they can be replaced with a mixture of flaxseeds and water brought to a uniform state. To replace egg white, a mixture of agar-agar (powder) and water or oil is sometimes used. In baking, yogurt is sometimes used instead of eggs.

How to separate protein from yolk in a raw egg

Methods for separating protein from the yolk:

1. With a knife, gently hit the shell over the saucer, slightly breaking the egg in half. Almost all of the protein spills out in a saucer. After that, you need to throw the yolk between the halves of the shell several times, so that the whole protein stack.
2. Twist a cone-shaped funnel out of paper and place a narrow part of it in a glass. Break the egg in this funnel. Protein drains into the hole, and the yolk remains.
3. Punch an egg on both sides with a needle. Press your lips to one of the two holes and blow the squirrel out.
4. Break the egg in the saucer and then remove the yolk with your hands.

How to beat squirrels in thick foam

In order to achieve the perfect consistency, in addition to proteins (4 pcs.), Sugar (1 glass) should also be used. The whipping procedure can be done with a mixer, blender, whisk or a regular fork. Here's how to do it:

1. First, add salt to the bowl of proteins (one pinch).
2. When using a blender, the whipping process should begin at a low speed.
3. When the protein takes on a lighter shade, its volume will increase slightly, bubbles will appear on it, and gradually begin to add sugar. Pour in a thin stream or put 1 tsp. during the whipping process.
4. When all the sugar has been poured out, increase the whipping speed. On average, beat the protein for 10 minutes. It is important not to interrupt the product, otherwise it will turn into a dense mass and become covered with gloss.

Proteins can be considered whipped, if the resulting mass easily rests on the corolla, will not spread and will be able to maintain a given shape.

Why egg whites do not beat

Reasons why egg whites do not beat:

1. Stale or overly fresh eggs. Protein from an egg two weeks ago will not work, because it will be too thick.
2. The presence of yolk. One small droplet is enough to prevent the proteins from reaching the desired consistency.
3. Incorrect temperature. Some recommend whipping chilled proteins. This is not entirely correct, since the consistency will be too dense and poorly saturated with air. It is necessary that the mass has room temperature.
4. Dirty or wet container. Dishes in which proteins are whipped should not be wet or greasy.
5. The ingress of water into the mass during whipping.
6. Early addition of sugar.
7. Wrong amount of sugar (too much or too little).

Is it possible to eat egg white in fasting?

During the fasting period, it is not recommended to use products of animal origin, including eggs and their components - proteins.

Interesting Egg Facts

1. An average chicken can bring about 300 eggs a year. Usually, one day is enough to lay one egg.
2. A chicken can lay eggs without the participation of a rooster.
3. One ostrich egg can replace 25 chicken.
4. Chickens are the most common birds in the world.
5. We are all used to having one yolk in one egg. But sometimes there can be more yolks in it. The world record is 9 yolks in one chicken egg.
6. Every year, people in the world consume about 560 billion eggs.
7. The second Friday of October is World Egg Day.
8. Huge eggs in their time carried epiornis (an extinct bird species from the island of Madagascar). One egg weighed about 8 kg (while the average ostrich weighs only about one and a half kilograms). Ostrich eggs are by far the largest among all bird eggs.
9. Chinese people know how to fake eggs very well. This is very beneficial, since fakes cost much less than the original.
10. The surface of the eggshell is strewn with a huge number of small pores.
11. Eggs must be kept away from other products, as they can absorb odors from the outside.

Photo of egg white