Compared to egg yolks, egg whites seem to be less “sellable”. In fact, egg whites are a food that is good for health because they contain absolutely no cholesterol. For those of you who are still unsure about eating them, let’s get to know the various benefits of egg whites.
The benefits of egg whites are that they are high in protein and zero cholesterol
Eggs overall are a healthy intake that contain many important nutrients for the body. There’s nothing wrong if you prefer to just eat the white part. In fact, the benefits of egg whites are real and very good for health.
1. Does not contain cholesterol
Once you get rid of the egg yolk, there is no longer any cholesterol in the egg white that is ready to be eaten. That is why people with high cholesterol are strongly advised to consume egg whites, to reduce the risk of heart disease and prevent rising cholesterol.
Reported from a long time ago Harvard School of Public Health people who have difficulty controlling LDL cholesterol levels in the body should limit their consumption of egg yolks to no more than three egg yolks a week.
2. Source of high protein
It cannot be denied that eggs are one of the foods with the highest protein, because of their egg yolk content. But who says egg whites don’t have protein? In fact, egg whites have a low amount of protein and are beneficial for health.
3. Build muscle and lose weight
This high-quality protein from egg whites helps you to prevent hunger and build muscle.
4. Low in calories
Eggs as a whole alone are considered a low-calorie food. If the egg yolk is separated, the egg will be a very low-calorie food.
If you intend to lose weight, egg whites are the right food to eat.
5. Control blood pressure
The presence of potassium in egg whites has the potential to control or even lower blood pressure. Potassium is a mineral and electrolyte that is often associated with heart health.
In addition, egg whites contain the RVPSL peptide, a protein component that can lower blood pressure.
6. Reduces the risk of heart disease
Because the potassium contained in egg whites can lower blood pressure, the risk of heart disease is reduced. Potassium can help dilate blood vessels, thereby avoiding blood clogged conditions.
7. Contains many important vitamins
Egg whites contain many vitamins, including vitamin B-12. One of the most important vitamins contained in egg whites is riboflavin, aka vitamin B2. This vitamin can prevent cataracts, migraines, and age-related macular degeneration.
8. Tightens the skin and removes oil from facial skin
The benefits of egg white masks for the face are also popular in the world of beauty. Many people believe egg whites can tighten the skin and remove oil from facial skin.
Some people also say that white eggs contain vitamins and minerals that can beautify the skin as a whole.
Even so, there is a risk of allergic reactions for those of you who are allergic to chicken eggs, especially in small children.
There is not enough research to prove the benefits of egg whites for the face. Therefore, consult a doctor first before doing it.
9. Temporarily prevent wrinkles
A study from doctors at Agocampu Rennes Sciences et Technologie du Lait et de L’oeuf concluded that egg whites contain 69 important proteins. A doctor also confirmed that egg whites can prevent wrinkles temporarily.
10. Treating acne
Egg white is considered effective in treating acne because it can dry the face and remove acne-causing dirt from the pores. However, never use used egg whites, because they are dangerous and can cause skin irritation.
11. Balances potassium and sodium
Egg whites contain potassium and sodium, two mineral substances that can produce an important electrochemical gradient called membrane potential. According to research at Oregon State University, United States, membrane potential is very important for muscle contraction, heart function and the transmission of nervous system impulses.
12. Becomes an antioxidant
Selenium is an essential mineral that the body needs, and egg whites also contain this content. Selenium can be a powerful antioxidant, reducing the risk of cancer and protecting the body from heart disease.
13. Good for diabetics
Who would have thought, the benefits of boiled egg whites are also good for diabetes sufferers. Reporting from Parenting First Cry, boiled egg whites are believed to prevent high cholesterol, heart disease and blood pressure problems in diabetes patients.
Egg white nutritional content
The benefits of egg whites can be obtained from their extraordinary nutritional content. In 100 grams of egg whites, the following nutrients are contained.
- Calories: 16
- Protein: 4 gram
- Fat: 0 grams
- Cholesterol: 0 grams
- Vitamin B2: 6% of recommended daily intake (RAH)
- Vitamin B5: 1% of RAH
- Selenium: 9% of RAH
- Potassium: 163 milligrams
It is not surprising that the benefits of egg whites are very beneficial for you and your overall body health.
Egg white side effects
Egg whites are a healthy intake that generally do not cause side effects. However, there are several risks of consuming egg whites that you should be aware of, such as the following.
Never forget that chicken egg allergies are real. For those of you who are allergic to it, symptoms such as swelling, itching, and skin rashes may appear. Apart from that, sufferers can also experience nausea and vomiting.
Turns out, bacteria Salmonella You can also get it from raw egg whites, you know. Therefore, you are advised to consume it cooked (fried or boiled). Cooking it until cooked can reduce the risk of infection Salmonella into your body.
3. Inhibits biotin absorption
Biotin has an important role in the body’s energy production. Meanwhile, raw eggs contain avidin, which can bind biotin and reduce its absorption.
Once again, you are advised to consume them cooked, to avoid the side effects of egg whites.
Healthy egg cooking method
Eggs are a very nutritious food. However, you can make it even healthier, with several cooking methods below.
1. Low in calories
If you want to reduce calories, don’t fry them, but boil the eggs until cooked. This method of cooking eggs does not add calories to your eggs. In addition, by boiling it until cooked, bacteria Salmonella won’t come.
2. Combine it with vegetables
Eggs are a “perfect match” of vegetables, therefore, mix vegetables when you eat eggs, OK?
For example, add vegetables or fruit such as tomatoes to your omelet. Apart from increasing the deliciousness, the nutrients you consume will increase.
But remember, you are advised to use low-calorie cooking oil, such as olive oil for example.
3. Do not cook it for too long
Cooking eggs for too long at a hot temperature can erode the nutrients they contain.
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Notes from TipsForWomens
White eggs are a healthy intake that contain high protein. For those of you who want to lose weight, white eggs are a suitable food. Apart from that, for those of you who like to go to the gym and exercise, white eggs are also the right food to build muscle.
But remember, side effects from white eggs can arise if you don’t consume them properly. If necessary, consult a doctor to find out whether you are allergic to chicken eggs or not, to reduce the risk of an allergic reaction.