Article by  Dominika Zielińska

They provide more nutrients per calorie than all other animal products except milk. They contain about 73% water. On average,
1 piece has about 6 grams of protein, 5.75 grams of fat and 0.45 grams of carbohydrates.

They are considered the best source of valuable protein: are low in fat, rich in vitamin A, low in calories and cheap. Eggs contain perfectly balanced nutrients: many B vitamins (B1, B2, B6, B12, niacin and pantothenic acid) and many minerals and trace elements such as iron, zinc, selenium, phosphorus, calcium, magnesium, potassium and sulfur in particular. Egg yolk is rich in sulfur, contained in two amino acids cysteine ​​and methionine – which play an important role in building the body’s resistance to disease.

For many years, it was claimed that eating eggs leads to an increase in cholesterol. It is true that egg yolk contains 275 mg, but it is balanced by the abundant lecithin (1700 mg) that emulsifies cholesterol preventing its absorption. Only people with a disorder called hyperlipoproteinemia should avoid all foods containing cholesterol.

Notice: raw eggs contain avidin – a protein that binds biotin (a vitamin from group B) and interferes with its absorption.


Lecithin is a waxy substance, present in all cells of the body and various foods. It consists of a compound of the group of vitamins B: choline. Lecithin is essential for the body: it accounts for 30% of the dry mass of brain tissue and 73% of liver fat.

Lecithin helps in transferring fat in the body and together with cholesterol it produces bile. It has a significant ability to emulsify, thanks to which it supports the dissolution of small gallstones, reduces the size of fat molecules in the blood, lowering cholesterol levels and preventing then atherosclerosis.

It is said that lecithin is the “food for the brain” because its component – choline – undergoes transformation in the brain into a neurotransmitter that affects the functioning of the intellect and memory. Lecithin preparations may be useful for people with mental work, and its best natural source is unprocessed fresh vegetable oils, egg yolk, nuts, seeds and soy. In liquid form, granules and capsules are available in pharmacies and health food stores. 

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

During her studies, she participated in numerous courses and trainings, among others in: anorexia and bulimia, celiac disease and primary lactose intolerance, population health –  tacking health inequalities at regional level, fat burning and the role of hormones, oncological nutrition, infant nutrition and diet for the elderly.

During her studies she took n active part in the activities of the Scientific Circle of Dieticians at the University of Rzeszów and the organization of and participation in the  1st, 2nd, 3rdNational Scientific Conference of Students and PhD Students “Medical Aspects of Human Nutrition”.

In 2016, she published in W.Kruk, M. Marć: Public health, part 4: Threats to public health and the challenges of health education. Chapter 5 (Dominika Zielińska) Influence of information and advertising provided in the mass media on the spontaneous use of drugs in the case of ailments not requiring medical intervention.
She is a highly creative individual, very communicative and with interpersonal skills, eager to learn new skills.
Her hobbies are nutrition and healthy food, music and singing, but also scientific activity.

Categories: Food for Health

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