How often is it healthy to eat eggs?

How many times have we heard it said that eating more than one egg a day is bad for our health? There is much concern among consumers regarding some alarmist information about this food. For several decades now, how often it is good to eat eggs It turns out to be a controversial dilemma.

There are some myths about the supposed harmful properties of chicken or free range eggs, especially in its main composition which is the yolk, yellow in color and which has been the subject of many black legends inherited from parents and grandparents. "If you eat so much eggs, your skin will turn yellow," our adults told us to scare us.

• Related article: "20 foods very rich in protein"

The properties of the egg

In order to determine how often the consumption of eggs is recommended, it is necessary to identify the properties and composition of the food. Surprising will be the first data that we expose: 80% of the egg is water, and each one contributes about 150 kilocalories. In other words, an egg has the same nutritional value as a banana. At first glance, it doesn't seem so harmful, does it?

Another fact to keep in mind is the null contribution of sugars by the egg, quite the opposite of the fruits, cereals or dairy that we consume for the most important meal of the day, which is breakfast. Thus, the possible appearance of diabetic problems is avoided. Considering only these two data, it seems that the alarmist myth about the egg is beginning to unravel.

The fat content of this food is especially interesting. No more than 6 or 7 grams of fat are ingested for each egg, figures much lower than butter or other animal fats that we also consume quite frequently. More than the egg, in fact.

Finally, the other properties that the egg contains make it a highly healthy food. On the one hand, each egg contains about 6 or 8 grams of albumina, concentrated in the white and corresponds to the proteins. Vitamins A (basically retinol) and B correspond to potassium, zinc, magnesium or thiamine, which makes it highly recommended, especially for high-performance athletes.

Is it healthy to eat eggs frequently?

At this point in the article, there are few doubts about the suitability of consuming eggs frequently. It does not matter if we use it as a condiment during breakfast and during a snack on the same day, as long as the recommended amount is not abused, as with any food.

One of the reasons why we must demystify the "bad press" that the egg has is because it is not puts the magnifying glass on the ingredients that really are exceptionally harmful to health: the sugar. This is the last responsible for most diseases and health complications that human beings suffer today, since we consume it daily and almost without realizing it.

And it is precisely recommended to consume eggs periodically as a result of the benefits that it brings almost in the our entire body: it supplies us with proteins, prevents eye infections, cataracts or retinal wear; improves blood circulation (reduces insulin), provides plant fiber, eliminates plasma cholesterol and is extremely necessary for our intestinal flora.

Some recommendations

Taking into account all the benefits that eating eggs produces for the human body, we will see some of the healthiest recommendations to lose weight through the diet of this food. Dietary experts say that up to 15 kilograms can be lost in just over three months.

The most effective way to lose weight, according to a study conducted in 2016 by the University of Louisiana (USA), is known as the "hard-boiled egg diet." This consists of ingesting the amount of two boiled eggs in the morning, supplemented with breakfast, and two boiled eggs for dinner, varying the supplements depending on each individual.

With this simple but powerful recipe, people with overweight problems can find a quick solution by applying this type of diet. Likewise, do not fall into the "self-recipes", and it is highly recommended that you consult a professional in the field. Well, we do not all have the same cholesterol level nor does our body respond the same to certain generalist diets.

Bibliographic references:

• Brothwell, Don R.; Patricia Brothwell (1997). Food in Antiquity: A Survey of the Diet of Early Peoples. Johns Hopkins University Press. pp. 54–55.
• Coorey R, Novinda A, Williams H, Jayasena V (2015). "Omega-3 fatty acid profile of eggs from laying hens fed diets supplemented with chia, fish oil, and flaxseed". J Food Sci. 80 (1): S180–7.