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How many eggs can you eat?

by Georgia Ede
Published: Last Updated on

The egg, a very complete, cheap and very versatile food

Cooked, in tortilla, starred, broken, poached, boiled, scrambled, beaten, raw, hard; yes, we do mean eggs. An essential food in the diet, one of those star foods that deserve a special mention for its versatility, functionality and nutritional values. But how many eggs can we eat without putting our health at risk?

In this article we reveal the secrets of the egg, one of the most complete foods in our diet. The eggs are an important source of nutrients for people of all ages, their inclusion in a balanced diet provides multiple health benefits.

The two parts of the egg are very different. It is an essential food, which must be part of a  healthy diet as  long as it is not excluded by medical prescription due to intolerance or allergy. It is a highly protein food with great nutritional value .

We can divide the egg into two parts, the yolk in which the egg fats are concentrated, also has proteins, vitamins and minerals and on the other hand, the white ; it is made up of 90% water and the rest are amino acids.

It is the only food that provides proteins of high biological value without adding any fat. The calories in an egg depend a lot on what the hen has been fed, but we can say that an egg contributes around 80 kcal, of which 65 are from the yolk, approximately.

What are the properties of the egg?

The egg provides us with reference proteins, that is, they are those that serve to nutritionally compare the rest of the proteins because they are of high biological value; since they contain the essential amino acids for the organism free of fats.

The minerals that the egg gives us are mainly iron, phosphorus, potassium and magnesium; although it depends a lot on the chicken’s diet.

The vitamins present in the egg are mainly vitamin B12 (cobalamin), present in the yolk; vitamins B1 (thiamine), B2 (riboflavin), and B3 (niacin), as well as folic acid, vitamins A, D and E, all of which are present in the yolk. Carotenoids, lutein, zeaxanthin are also present in the egg and are responsible for preventing eye disorders.

Is it good for children and can pregnant women eat eggs? And the elderly?

The egg is very suitable for children older than 8 months and pregnant women , apart from its concentration of folic acid, which we have already mentioned, for its choline content that facilitates the development of the embryo’s central nervous system for proper formation of neurological systems.

The fats that predominate in eggs are mono and polyunsaturated acids (mainly omega 3 and linoleic acid, which are easily digestible fats that are beneficial for our body.

On the other hand, there are lecithin, phospholipids and cholesterol, which are not so healthy for the body, but are not harmful in their fair measure.

They are also highly recommended in older people because they delay the onset of degenerative diseases such as Alzheimer’s or arteriosclerosis.

What is the problem with eating too many eggs?

It was previously believed that eating too many eggs a week increased the risk of cardiovascular disease.

But at present, and after numerous studies, they conclude that these studies are not valid; since they did not isolate the effect of other foods. In other words, if a person who ate a lot of eggs did so with bacon and red meat or foods rich in fat, the cardiovascular risk was probably increased by eating those foods, not by the egg itself .

For many years people with hypercholesterolemia (high cholesterol) were restricted from eating eggs. For people with cardiovascular or cholesterol problems , the consumption of eggs should not exceed two or three units a week.

But really the problem with consuming many eggs is not in the units that are consumed but in how they are consumed.

It is not the same to consume fried eggs every day, than to consume them cooked or undercooked. Fried they give us much more fat, which is not good for our body. Another problem with consuming many eggs arises when they are eaten raw, as is the case with bodybuilders. But not because of what the egg gives us, but because it increases the risk of suffering salmonellosis (infection by bacteria generally present in the eggshell). This risk is almost completely eliminated when basic hygiene guidelines are followed when handling the egg, and especially when cooking it at more than 60ºC.

How many eggs can we eat a week?

This question can be simple to answer, and at the same time very complex. As a general rule, a healthy person should consume between 3 and 5 eggs a week , but not everything is black or white , there is gray. If a person consumes little meat or fish, he can eat a little more eggs a week to provide the amount of protein that his body lacks.

In addition, if you exercise and seek a greater development of your muscles, you can eat more eggs, especially more egg whites . “Here you can see the egg white diet, a diet that aims to increase muscle tone “.

On the contrary, if you are overweight you should not exceed the consumption of eggs due to the fats provided by the yolk. You can consume whites more than yolks, making an omelette with two whites and one yolk, for example.

If your physical condition is normal, you practice exercise and you do not have health problems, you can perfectly eat an egg a day without being harmful to your health , quite the opposite. The latest studies affirm that the consumption of eggs on a regular basis during the week brings us many benefits and consuming one daily does not harm us at all.

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