How Many Eggs Can You Eat?

2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38

An invaluable product that everyone is familiar with is eggs. Nutritionists claim that they are essential and beneficial. What will happen to us if we eat eggs every day? Let's consider this question

What is an egg?

It has been proven that the egg is a highly nutritious product containing everything you need for life. However, they have a bad reputation for being high in cholesterol. If we consider a medium-sized egg, then it contains about 186-200 mg of this substance (60% of the daily value), by the way, only 2-3% of unhealthy fats. In boiled - 254 mg, in fried - up to 400.

For many, such an amount leads to shock and often high blood cholesterol, cardiovascular problems are correlated with the number of eggs eaten. What happens to the body if there are eggs every day? Let's start with the question of cholesterol.

Cholesterol and our life

The body cannot exist without an important compound called cholesterol. This substance is the basis of all processes. Without it, not a single cell can "work", since it is part of the membranes. It is based on the synthesis of hormones (estrogen, testosterone, cortisol), the production of vitamin D, bile acids, which are necessary for the breakdown of fats. There are many more pluses:

• intake of omega-3 fatty acids, • increase in "good" HDL cholesterol, • saturation with vitamins B12, B6, E, A, riboflavin, thiamine, • intake of folic acid, which is indispensable for the immune system and the circulatory system,

• increasing the amount of antioxidants, • enrichment with micro and macro elements.

Cholesterol is needed, so the body is able to independently regulate its balance. If enough of this substance is not supplied with food, then the liver itself produces it so that the level remains unchanged.

Low-density lipoproteins, which everyone is afraid of and calls "bad cholesterol", are not derived exclusively from incoming cholesterol, there are other factors that affect the appearance of this substance.

Is it okay to eat eggs every day?

This question is of interest to many. Healthy people, according to nutritionists, are advised to limit the intake of cholesterol above 300 mg / day. With high cholesterol, heart and vascular diseases - 200. Although there is no substantiated evidence of this method.

Based on research, the US and several other countries have lifted the upper threshold for dietary cholesterol since 2016. An interesting fact: Mexicans are the record holders for the consumption of eggs (347 eggs / year per person), while they do not suffer from high cholesterol, like residents of other countries. Of course, this can be attributed to a diet low in saturated fat.

Experts say that one egg minimally raises cholesterol in the blood, especially "bad" and it is not worth talking about provoking diseases. But the benefit from each egg eaten is enormous.

How many eggs can you eat per day?

For many years, we have been advised to safely consume 2-6 eggs per week, although this has not been scientifically substantiated. According to WHO standards, the medical norm per year is 260 pieces, respectively, per day - 0.7.

But there are many studies confirming the benefits of eggs, and it is obvious and manifests itself in the activation of metabolism, which is important for overweight. It has been proven to have a positive effect on the brain, to reduce inflammatory processes, and active protection of the organs of vision (macular degeneration, cataracts) can be traced. Nutritionists' guidelines do not specify a limit for egg cholesterol, moreover, health care in many countries does not recommend restricting cholesterol intake.

Studies show that 70% of people eat eggs do not have an increase in "bad" cholesterol. Extensive testing has proven that liver disease and cardiac deaths have nothing to do with eggs. There are conflicting opinions about the onset of diabetes from egg cholesterol.

Children who are not prone to allergies can be given 1 piece daily, but better every other day, adhering to the norm of 3-4 pieces per week. Without fear, an adult can eat 1-3 eggs daily. The best option is when the protein is boiled and the yolk is raw, that is, soft-boiled or in a bag. As for fried eggs, this is no longer a healthy product, in which, as a result of culinary actions, cholesterol multiplies several times. Restrictions are needed for diabetes, liver problems, and high cholesterol levels.