We bring many uncertainties to the table every day, but there is one that arouses one of the oldest doubts, most cloaked in legends, of uncertainties about what is right and wrong that man brings in and out of his diet: how many eggs can you eat? It has always been challenging to answer this question exhaustively.
We will try to answer this question to settle accounts with our conscience and, above all, with balance and health. Opinion on eggs is somewhat mixed: some consider them the most nutritious food in the world, while others fear them for their high cholesterol content. Both are right, but the universal importance of this food in human nutrition cannot be denied.
How Many Eggs A Week?
Certainly too many. It is equally valid that many famous sayings recommend eating no more than one, at most, two eggs a week not to weigh down the liver and not the cholesterol burden. Who’s right? Where is the truth?
Eggs And Protein
One thing is sure. Eggs are a food rich in proteins, with which many recipes can be prepared. From a dietary point of view, the egg is one of the very few foods that can be associated with everything: cheese, fish, meat, etc. Eggs provide a significant amount of protein and other nutrients, both minerals and vitamins: They contain vitamin A, vitamin B6, and vitamin B12 but also riboflavin, folic acid, calcium, iron, phosphorus, and potassium. Fats make up about 10% of the egg content. Of these, 70% are lecithins, necessary to maintain the elasticity of the arteries.
What Do The Egg Guidelines Say?
A good compromise includes healthy people and people with particular pathologies requiring greater diet attention. Recent studies have confirmed that moderate egg consumption is not associated with increased cardiovascular disease (or death) risk. However, there are cases in which eggs should not be consumed: those suffering from kidney stones, the case of a weakened immune system, allergies, and intolerances to egg proteins. One large yolk contains more than two-thirds of the suggested daily allowance of 300 mg of cholesterol, although one study indicates that the human body doesn’t absorb much of it from eggs.
The digestibility of the egg requires regular times, from 60 to 180 minutes. The egg is easy to digest, especially if cooked, soft-boiled, or poached. One hundred grams of eggs provide a caloric intake of 143 kcal. Another myth to dispel regarding eggs is their poor propaedeutic nature for slimming diets. In contrast, eggs have very high satiating properties. Their consumption provides a sense of fullness that makes them avoid taking other foods in the following hours. This applies to egg varieties. Even if we are commonly used to thinking of eggs solely as chicken eggs, in reality, we consume them from different animals, all edible: ostrich, quail, duck, turkey, and even goose eggs. In some regions of the world, turtle eggs are also consumed.
What Problems If You Eliminate Eggs From The Diet?
Hen’s eggs, the most commonly consumed, are, in fact, highly nutritious: they provide complete proteins in large quantities and of high quality, and consequently, all the essential amino acids that the body is unable to produce naturally and provide significant quantities of vitamins and minerals, including vitamin A, riboflavin, folate, vitamin B6 and B12, choline, iron, calcium, phosphorus, and potassium.
Also Read: Egg Protein: Check The Benefits