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Selenium-rich eggs can supplement selenium and improve immunity, and astaxanthin eggs are rich in astaxanthin, which can antioxidant, beautify and nourish ......These merchants say that "eating good" eggs, and the "function" is boasted of being powerful, but in fact, it may not be suitable for everyone.
How to rationally look at the many "functional eggs" on the market and obtain nutrition safely and reliably, you might as well take a look at the interpretation of experts in the field of food science.
Interpretation 1: Eating eggs to supplement selenium is unreliable
Selenium is an essential trace element for humans and animals. Studies have shown that selenium can eliminate free radicals present in the body and protect the normal function of cell membranes. In recent years, scientists have also found that selenium has the functions of anti-cancer and anti-cancer, protecting the heart, preventing and treating cataracts, and delaying aging.
Selenium-rich eggs on the market are usually produced by adding selenium-containing yeast and organic selenium to chicken feed during the feeding process, and the use of healthy chickens as a transformation "factory" to maintain a dynamic balance of selenium in the chicken body during the laying cycle, you can continue to produce high-selenium eggs containing selenoprotein.
Ruan Guangfeng, deputy director and associate research librarian of Kexin Food and Health Information Exchange Center, said that according to the GH T1135-2017 standard for selenium-rich agricultural products in China, the selenium content of eggs should be 015—0.50 mg kg, the content of selenium amino acids should be greater than 70%. Converted to the commonly used selenium supplementation unit, the selenium content of selenium-rich eggs per 100 grams should be 15-50 micrograms. In general, an egg weighing about 60 grams should have a selenium content of 9 to 30 micrograms.
However, judging from the test results of relevant institutions publicly disclosed in the past, the selenium content of some selenium-rich eggs is only 138 micrograms 100 grams, which is lower than the selenium content of some regular eggs. Some selenium-rich eggs contain more than 100 micrograms of selenium per 100 grams.
According to the selenium supplement recommendation of the Chinese Nutrition Society, the selenium intake of normal adults should reach 60,250 micrograms per day, with 150 micrograms per day being the best. In addition to the 10-20 micrograms of selenium that people can naturally consume from food and water every day, 130 micrograms of selenium should be supplemented every day. According to the standard of 21 micrograms of selenium content per egg on average of most selenium-rich eggs, it is obviously unrealistic to eat an average of 6 selenium-rich eggs per day to achieve the selenium content required by the human body for selenium supplementation, after all, most eggs have a high cholesterol content and are not suitable for large quantities.
In addition, although proper selenium supplementation is good for the body, too much supplementation may cause harm to the body, such as hair loss, nail deformation, rough hair and even affect intelligence. In particular, infants and young children under the age of 3 often consume selenium-rich eggs, which has the health risk of excessive selenium supplementation.
Interpretation 2: Astaxanthin eggs should not be eaten every day
Astaxanthin eggs are fed to laying hens through a feed rich in fish, shrimp and seaweed, so that a large amount of astaxanthin accumulates in the eggs. Astaxanthin, on the other hand, has strong antioxidant capacity and can effectively inhibit lipid peroxidation caused by free radicals, and is widely used in health care products, medicine, cosmetics, etc.
However, the biggest selling point of astaxanthin eggs is not astaxanthin, but DHA (docosahexaenoic acid). DHA, commonly known as brain**, is a member of the -3 polyunsaturated fatty acid family and is a polyunsaturated fatty acid essential for human growth and development, mainly found in fish eye socket fat and fish oil.
Ruan Guangfeng explained that feeding fish and shrimp feed to laying hens not only gathers astaxanthin, but also strengthens the DHA in the eggs, making ordinary eggs with DHA content of only 20-50 mg 100 grams become fortified eggs with DHA content of up to 150-300 mg 100 grams.
The dietary intake of DHA in China is generally insufficient, only 10% of the recommended intake. At present, the high DHA eggs on the market can be **50 mg - 100 mg of DHA per yolk. At the same time, the absorption and utilization rate of DHA in egg yolk is higher.
The astaxanthin in astaxanthin eggs is not actually to provide antioxidant support to the human body, but to maintain the freshness of eggs and reduce the rate of DHA loss. In other words, the biggest benefit of astaxanthin eggs is that they are stored for a long time to keep them fresh while inhibiting the loss rate of DHA. From this point of view, eating some astaxanthin eggs is beneficial.
However, consuming too much astaxanthin over a long period of time may have adverse effects. For example, astaxanthin contains a substance that can inhibit a certain type of reductase enzyme can cause emotional instability in pregnant women, and the carotenoids contained in astaxanthin will be converted into vitamin A after entering the human body, and excessive intake will affect fetal development. For minors under the age of 18, consuming too much astaxanthin can stunt growth.
Others, such as gout, may worsen symptoms with long-term astaxanthin. People with allergic constitution are more likely to have allergic symptoms if they take too much astaxanthin. In addition, long-term consumption of astaxanthin may also increase the pressure on the stomach. Therefore, astaxanthin eggs should not be consumed for a long time.
Interpretation 3: An ordinary egg a day is enough
Although selenium-rich eggs and astaxanthin eggs are not as magical as the commercial claims are made, this does not kill all the "functional eggs", including them.
Ruan Guangfeng said that patients with hypercholesterolemia and diabetes should best limit their cholesterol to less than 200 milligrams per day. Some nutritional epidemiology studies recommend that these populations should eat only 4 eggs with yolks per week. In this case, if you buy low-cholesterol eggs, you can not only eat one egg a day, but also eat 50-100 grams of lean meat and fish, so that the recipe protein ** is more sufficient. While eating eggs, you can also combine more soluble dietary fiber foods, such as fungus, mushrooms, oats, etc., which are conducive to helping the body reduce the absorption of cholesterol. Eating eggs rich in lutein (more than 3 mg of lutein per 10 mg of egg yolk) is much higher than the absorption and utilization rate of lutein in vegetables such as spinach.
Of course, for most normal adults, it is enough to grasp the main dietary structure, and there is no need to overly entangle a certain food or a certain nutrient, but pay attention to the dietary pattern composed of a variety of foods and Xi.
Generally speaking, healthy people over the age of two with a normal dietary structure are more reasonable to have one egg a day. Because according to the current research, the adverse health effects of eggs are mainly cholesterol. For the vast majority of healthy people, as long as the daily fish and meat food is not excessive, there is no need to worry about eating an egg. In particular, infants, growing minors, expectant mothers, breastfeeding mothers, etc., need more cholesterol to synthesize body tissues, or to help fetal development, or to make milk, so there is no need to worry about the cholesterol in the egg yolk.
At the same time, Ruan Guangfeng reminded that the view of the latest dietary guidelines: for healthy people, eggs should be eaten, and egg yolks must be eaten. Because most of the vitamins and trace elements in eggs, as well as various components such as phospholipids, choline, betaine, lutein, etc., are in the egg yolk. Egg yolks also contain nearly half of the protein found in eggs.
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