How often is it healthy to eat eggs?

How many times have we heard that eating more than one egg a day is bad? The frequency with which it is healthy to eat eggs has always been very varied and controversial due to the numerous myths that exist around this food. In this article we clarify all this information.

Is it healthy to eat eggs frequently?

In order to know how often it is healthy to eat eggs, we need to know first the composition and properties of this food. The 2015-2020 Dietary Guidelines for Americans indicate that eggs are an affordable source, rich in nutrients and high quality proteins They can help make healthy diets.

In addition, it provides few calories, approximately 78 kcal, similar to a banana. The white contains mainly water (88%) and proteins, of which albumin is the most important. In the yolk 50% is water and the rest is divided equally between proteins and lipids.

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The best dietary protein

The high quality and bioavailability of egg protein makes it a great source of nutrients. In the early stages of life (through the mother's feeding), It favors the development of the fetus during the embryonic stage and the nursing baby. And its function is equally important in the stage of growth in childhood and adolescence.

One of the best known functions of the protein is the construction and maintenance of tissues, among others, muscle. Therefore, it is highly appreciated by people with great physical activity. In the elderly, high-quality protein such as egg protein helps counteract the loss of muscle mass associated with age, which favors maintaining mobility, physical activity and quality of life.

Because of its nutritional composition, the egg is a food with a great satiating capacity, a quality of special interest for those who want to lose weight. The feeling of hunger takes longer to arrive when you take, for example, an egg at breakfast. It tends to "chop" less between hours.

  • In this case it is advisable to take prepared eggs without fat, or with the least amount of fat added, for example, grilled or cooked.

The egg is an important source of protein. Its consumption helps prevent the loss of muscle mass associated with age.

Egg fat

All egg fats are in the yolk. The egg is one of the foods of animal origin with less saturated fat and better relationship between unsaturated and saturated fatty acids.

In addition, it is rich in oleic acid (characteristic of olive oil), which today is highly valued because exerts a beneficial action on blood vessels, reducing the risk of suffering cardiovascular and hepatic diseases.

And if that was not enough, This food is the best source of choline, An essential nutrient for the development and normal functioning of our body. Normally we don't synthesize enough choline, so we have to get it from food.

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Vitamins and essential minerals

An egg provides significant amounts of a wide range of vitamins such as A, B2, Biotin, B12, D and E. It is also a source of minerals such as phosphorus, selenium, iron, iodine and zinc. All these they contribute to cover a large part of the daily nutrient needs.

Lutein and Zeaxanthin

They are pigments of the family of carotenoids found in green vegetables and egg yolk. They act as antioxidants that are deposited in the eye and it has been shown that protect and prevent from cataracts.

A study published in The Journal of Nutrition, revealed that eating six eggs a week for 12 weeks increases blood zeanxanthin levels and Improves the optical density of the macular pigment.

Because of its lutein and zeaxanthin content, egg consumption can help protect visual health, reducing the risk of cataracts.

Egg, cholesterol and cardiovascular risk

In the last decades of the last century it was recommended to limit the consumption of eggs because of their high cholesterol content as a cardiovascular prevention measure. In 1973, The American Heart Association recommended limiting egg intake to a maximum of 3 per week.

However, the effect that dietary cholesterol exerts on plasma cholesterol levels in healthy people is minimal and depends largely on individual factors such as genetics, body weight or lifestyle habits.

Therefore, the false belief that egg intake could increase cardiovascular risk because of its effect on cholesterol levels no longer has scientific support following the results of numerous studies.

For example this study published in the medical journal Food & Function, has conclusively demonstrated that consuming an egg a day does not harm the blood lipid profile or increase the risk of cardiovascular disease.

So how often is it healthy to eat eggs?

It has become more than clear that the egg is a very complete food that brings many benefits. Because, don't be afraid to eat an egg daily, always accompanying you with a healthy diet.