How many times have we heard that eating more than one egg a day is bad for your health? How often it is healthy to eat eggs has long been a subject of controversy due to the many myths surrounding this food. In this article we will give you all the information about it.
Is it healthy to eat eggs frequently?
To know how often it is healthy to eat eggs, we must first know the composition and properties of this food. The Stanutinian Dietary Guidelines indicate that eggs are rich in nutrients and high-quality protein and can be part of a healthy diet.
In addition to this, they provide few calories, only 78 kcal, the same as a banana. Egg white contains mainly water (88%) and proteins, among which albumin stands out. The yolk, on the other hand, is made up of 50% water and the rest is divided between proteins and lipids.
The best dietary proteins
The essential amino acid content and bioavailability of egg protein make it a high-quality nutrient. In the first stages of life (through the mother’s nutrition), it favors the development of the fetus. The role it plays is equally important in childhood and adolescence.
One of the best known functions of proteins is the formation and maintenance of tissues, including muscles. That is why they are very popular among athletes. In adults, high-quality protein such as egg protein helps counteract age- related loss of muscle mass , helping to maintain mobility, physical activity, and quality of life.
Due to its nutritional composition, the egg is a food with a great satiating capacity, a quality that is especially interesting for people who want to lose weight. The feeling of satiety is prolonged when you eat an egg for breakfast. In the following hours, therefore, you will tend to make fewer snacks. This is thanks to its protein content, as an article published in the Appetite magazine shows .
In this case it is better to eat eggs prepared without fat, or with the least amount of additional fat, for example, boiled or boiled.
The egg is an important source of protein. Its consumption prevents the loss of muscle mass associated with age.
All egg fats are found in the yolk. The egg is one of the foods of animal origin with less saturated fat and with a better ratio between unsaturated and saturated fatty acids.
In addition, it is rich in oleic acid (typical of olive oil), which today is more valued because it acts positively on blood vessels , reducing the risk of cardiovascular and liver diseases.
And finally, this food is the best source of choline, an essential nutrient for the normal development and functioning of the body. Generally our body does not synthesize sufficient amounts of choline, for this we must take it through food.
Eat eggs to get essential vitamins and minerals
An egg provides significant amounts of a wide range of vitamins such as A, B2, Biotin, B12, D and E. At the same time, it is a source of minerals such as phosphorus, selenium, iron, iodine and zinc . All of them contribute to cover a large part of the daily requirement of nutrients.
Lutein and Zeaxanthin
They are pigments of the carotenoid family found in vegetables and egg yolks. They act as antioxidants that are deposited in the eye and have been shown to protect it and prevent the appearance of cataracts.
A study published in The Journal of Nutrition showed that eating 6 eggs per week for 12 weeks increases blood levels of zeanxanthin and improves the optical density of macular pigment.
Thanks to the lutein and zeaxanthin content, eating eggs can help protect eye health by lowering the risk of cataracts.
Eating eggs: cholesterol and cardiovascular risks
In the last decades of the last century, it was recommended to limit the consumption of eggs due to their high cholesterol content. In 1973, the American Heart Association recommended limiting egg intake to no more than 3 per week.
However, the truth is that the effect that dietary cholesterol has on plasma cholesterol levels in healthy people is minimal and largely depends on individual factors such as genetics, body weight or lifestyle habits. At present, therefore, the aforementioned relationship has been refuted by a study published in the journal Nutrients .
Therefore, the old belief that eating a lot of eggs increases cardiovascular risk due to effects on cholesterol levels has no scientific basis.
Eating an egg a day does not affect the lipid profile or increase the risk of cardiovascular disease.
So how often is it healthy to eat eggs?
The egg is a very complete food that provides numerous benefits to our body. Do not be afraid to eat an egg a day, always accompanied by a healthy and varied diet.
Also remember to exercise constantly to improve various aspects related to health, such as the lipid profile.