In the mid-nineteenth century, specialists discovered that protein is necessary for proper human development. So the nutritional value of eggs came to be widely appreciated. Due to their protein content, eggs and meat have become mandatory elements of a healthy diet.
Years later, the nutritional value of eggs is still important and crucial. If you want to know how to take full advantage of it, read today’s post carefully!
How often should you eat eggs?
The high nutritional value of eggs means that in many homes they are always present in the refrigerator or pantry. We also value their taste, versatility and great ease of preparation. What’s more, all these benefits are readily available and cheap – you can buy eggs at a fair price at any grocery store.
The nutritional value of eggs is based primarily on the presence of essential amino acids, fatty acids, minerals and vitamins that the human body needs. You will find all these beneficial elements in both the yolk and the protein.
Egg whites are 88% water. The rest is proteins or proteins. The most important type of protein is ovalbumin. It is because of its content that some people eat only egg whites.
The priceless nutritional value of eggs
Based on the above information, you have surely realized that eggs are a source of a large amount of valuable protein, and that this is largely the basis of the great nutritional value of eggs. In addition, eggs are easily digestible – this is ensured by the presence of amino acids.
A whole egg contains 11% fat (and all of this fat is in the yolk). It should be noted that this is a healthy type of fat – much better than saturated fat.
Eggs also contain oleic, linoleic and α-linolenic acids. These acids are essential for the optimal functioning of the human body and at the same time our bodies do not produce them on their own. It is therefore necessary to consume them with food.
In addition, you will also find iron and zinc in eggs. These two components balance the consumption of red meat. They also effectively prevent the occurrence of anemia.
When it comes to vitamins, in eggs you will find a lot of vitamins B, A, E, K and D.
Do eggs contain cholesterol?
Before you label your cholesterol a negative rating, you must consider that it is important to the human body. Cholesterol is found in the cells of the bile. It takes part in the processes of fat transport as well as in the production of hormones and the synthesis of vitamin D.
At the same time, keep in mind that your body generates about 800 to 1500 mg of cholesterol a day. It is also surprisingly abundant in all animal products. The body uses only about 50% of the cholesterol that is provided to it in food.
In the case of eggs, you’ll find cholesterol in the yolks. One medium-sized egg contains about 186 mg of cholesterol, which is 62% of the recommended daily intake.
Note that the link between cholesterol and cardiovascular disease is still uncertain. In other words, while eggs contain cholesterol, that doesn’t necessarily mean it’s harmful. The eggs themselves also contain unsaturated fats, which have a very positive effect on the health of the heart and blood vessels.
According to the National Center for Biotechnology Information, one study found that people who ate one egg a week or less on average had higher cholesterol levels than those who ate four or more eggs a week.
How many eggs should you eat?
In short, it is not about quantity but quality of food. It is clear that every living organism has a different nutritional requirement and a different digestive system. Above all, the fact that eggs contain cholesterol and fat does not absolutely mean that they are harmful to our health.
Many experts advise eating 5 eggs a week. However, we note that there is no scientific evidence yet to support such recommendations.
So what can you do? Listen to a doctor who will adjust the dietary suggestions to your individual needs. Also pay attention to the recommendations of the World Health Organization (WHO) regarding food. WHO highlights the following:
- Cut down on energy drinks that are full of sugar and saturated fat.
- Limit the amount of salt you eat.
- Eat more fresh fruits and green leafy vegetables.
- Stay physically active for at least one hour during the day.
How do these recommendations apply in practice to eating eggs? If you do not meet these criteria, limit your egg consumption as there is no other way to eliminate bad cholesterol from your body.
The optimal way to introduce the right amount of eggs into your diet is to eat one egg every three days on average. On the other hand… why would you stay with a sedentary, unhealthy lifestyle?
Make slight, but very important, good changes. Eat more healthy products, exercise every day – even by walking. Remember that there are basically no harmful products. There are only harmful eating habits and unhealthy lifestyles.