The amount of eggs recommended for adults and children
The egg is one of the most nutritious foods, as it is rich in valuable nutrients. In recent years however, eggs have gained a poor reputation because of diseases caused by high cholesterol. Nutritionists are telling us that things might not be entirely like that.
An egg actually contains 186 mg of cholesterol, that is, 62% of the recommended daily dose. It is equally true, however, that when we consume cholesterol, the body does not produce it, and so the balance is maintained. Cholesterol is a structural molecule essential to the cell membrane.
The body produces cholesterol on its own, and heart problems only occur when cholesterol levels exceed normal levels. “Bad” cholesterol grows when we adopt an unhealthy diet based on saturated fats, when we gain extra pounds, when we have a sedentary lifestyle or when we are exposed to stress for long periods of time.
The egg yolk contains a higher amount of cholesterol, and the egg white is mostly rich in protein. Specialists recommend we limit the consumption of yolks to 6 per week, but there is no concrete evidence that a larger amount would be harmful.
Studies made in recent years on egg consumption have revealed the following:
In most cases, “good” cholesterol is the one that grows after eating eggs
“Bad” cholesterol does not undergo changes after eating eggs, if they are cooked in a healthy way
The level of antioxidants in the blood increases after eating eggs
Scientists say that if we do not exceed 3 eggs a day, we do not have to worry about our health. However, the amount of eggs consumed in one day must be consistent with the other meals of that day.
An egg contains 80 calories, 5 grams of fat and 6 grams of protein. As a result, if lunch is also rich in protein, you do not have to eat 2-3 eggs at breakfast, you can limit yourself to one. Balance is the key.
Problems may arise when we associate eggs with unhealthy foods. For example, it is not advisable to eat fried eggs with bacon, or cheese omelette. Such combinations come with a lot of fat and also calories.
Healthy ways to consume eggs
To benefit from the nutritional qualities of eggs without endangering your health, choose to cook them using healthier, fat-free methods – Here are some ways you can eat eggs:
Eggs baked in avocado
Omelette with a drop of olive oil
Fried eggs cooked with a drop of olive oil
Egg consumption for children
Eggs are recommended for children because their nutritional qualities ensure a harmonious development.
Specialists say that, for children, an egg a day, or seven eggs a week, does not affect their health at all. Moreover, regular consumption of eggs is even beneficial for children.