The egg is considered one of the most complete and essential foods in any healthy diet due to its multiple nutrients and low caloric intake. Of course, you have to be careful when cooking and preserving it, as they can contain bacteria like Salmonella.
According to the Spanish Heart Foundation (FEC), they have very good quality proteins and high biological value. They also include vitamins from groups A, B, D, and E, and minerals, among which iron stands out, whose animal origin allows easy absorption. While it contains cholesterol, it is very low in saturated fats and does not contain trans fats, which is what the person with high cholesterol has to avoid. It is also a low-calorie food, with about 150 calories per 100 grams.
Nutritional value (by 100 g)
Water: 76.4 g
Energy: 150 kcal
Fat: 11.1 g
Saturated Fat: 3.1 g
Protein: 12.5 g
Vitamin B3: 3.8 mg
Vitamin B6: 0,12 mg
Vitamin E: 1.11 mg
Vitamin A: 190 g
Phosphorus: 200 mg
Sodium: 140 mg
Potassium: 130 mg
Calcium: 57 mg
Iron: 1.9 mg
Zinc: 1.3 mg
But, in order not to lose all these nutrients, you have to know how to cook them and, above all, what is the right way to conserve them.
How long do hard-boiled eggs last in the refrigerator??
According to the U.S. Food and Drug Administration. (FDA), Hard-boiled eggs last a maximum of 7 days in the fridge without any risk of consuming them. This is in case they keep the shell intact. If broken or peeled do not last so many days, as the shell protects them from pathogens. It is advisable to consume them on the same day in case you peeled them.
To avoid poisoning, it is best to place the hard-boiled eggs in the fridge for two hours after cooking them, and when removing them, it should be avoided to do so too far in advance.
How to know if an egg is bad?
The smell is the best indicator to know if an egg is in bad shape. If it smells bad, it has to be discarded immediately. In the same way, if you can see any change in color, the texture, or if it has begun to dry, it should not be consumed either. If everything seems to be in order, at the time of cutting it, you must observe the interior and, if it is okay, it can be tested.
The health benefits of eggs
There is ample debate about the amount of eggs you can eat, and, in this sense, Harvard School of Public Health recommends eating a daily egg in healthy people, but limits it to 3 eggs per week for those at cardiovascular risk or diabetes.
There are multiple health benefits of eggs. As detailed by the Organization of Consumers and Users (OCU), the protein they contain contributes to the maintenance of tissues, especially muscles and bones; they are a great source of choline, an essential nutrient for the development of our body whose deficiency causes problems of growth, hypertension or memory loss; and they have the nutrients lutein and zeaxanthin, which act as antioxidants. They also make a satiating effect thanks to leucine, an amino acid that makes the feeling of hunger disappear.
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