There has always been a somewhat altered conception of the relationship between the egg and health; in fact, many doctors recommended limiting its consumption in patients with high cholesterol. But, the truth is that the most modern research has determined that eating egg does not have to affect cholesterol levels and that, in addition, it is one of the most beneficial foods that we can take due to its great contribution in nutrients and proteins; however, it is not advisable to abuse it either. In this article we are going to find out how much egg to eat per week so that you can know how to take it weekly and be able to make the most of all its vitamins and minerals.
First of all we want to tell you that the most recommended eggs are those from organic farming to ensure that the laying hens are fed correctly and live without stress; this will have a direct influence on the quality of the egg and, therefore, its nutrients. That said, the egg provides a large number of benefits that we will detail below:
- High protein content: it is one of the foods with the highest concentration of protein, an essential component to strengthen our muscles, provide us with essential nutrients and barely contain calories; In addition, it helps to improve muscle tissue, making it ideal for athletes.
- It contains good fats: our body needs healthy fats to live and, therefore, those that come from eggs or olive oil (for example) are the most recommended as they help the body to function properly.
- Many vitamins: it is one of the foods with the highest presence of vitamins since it includes A, E, D, B1, B2, B6 and B12, complexes that help to improve our defenses, to have a better health of the dermis and to fill our body of antioxidants.
- Great presence of minerals: the egg contains a great variety of minerals such as iron, iodine, zinc, folic acid, etc.
The egg and cholesterol
Among the components of the egg, cholesterol stands out but, unlike what it may seem at first glance, it is not a bad thing. People need cholesterol to be able to have a healthy life and for the body to function properly but when our levels of a specific type increase (known as “bad cholesterol”) is when we talk about “we have cholesterol” although this expression is wrong.
Before it was believed that the cholesterol that was introduced into the body through food was also one of those responsible for the increase in bad cholesterol in the blood and, therefore, specialists recommended to stop eating some ingredients like eggs, for example. But in recent years, different studies have appeared that have confirmed that there is no direct relationship between the consumption of cholesterol in the diet and the increase in its presence in the blood; thus, we differentiate between two types of cholesterol: the one we take through diet and the one in the blood.
Cholesterol in the blood does NOT increase due to the cholesterol in food, but rather when saturated fat is increased; in fact, it has been concluded that this is one of the main causes of increased cholesterol as it increases LDL levels. Eggs do not contain this type of fat but the one they provide is polyunsaturated, so they will not increase cholesterol.
It is also important to know that there are two types of people:
- Those that absorb around 20%of the cholesterol in food: so you will not have to worry about the consumption of eggs or any specific product, although, in general, it is recommended that you eat healthy with a diet rich in fruits and vegetables.
- Those that absorb up to 60%of cholesterol: so they should eat a low-fat diet and perform healthy activities to lower cholesterol levels.
Thus, in healthy people, the effect that the egg contributes to the body is minimal and, therefore, it can be taken in moderation because, as with any food, it is never good to abuse anything too much and you should bet on a balanced diet that contains all kinds of food.
In any case, here we recommend that, if you suffer from cholesterol, you first talk to your doctor in order to determine the amount of eggs to eat and the treatment you need to follow to enjoy a healthy life.
How much egg to eat
Having said all the above, we return to the initial question: how much egg to eat per week? The egg is recommended at all ages as it provides great health benefits that help children develop when they are in the growth stage and provide great nutrients to the elderly. The weekly amount of egg is, according to data compiled by the American Heart Association, 3 a week.
But this is only a generic data that has been stipulated so that all types of consumers can take this ingredient in a healthy way. However, people who are healthy and carry out healthy lifestyles can increase consumption even by eating 1 egg a day , of course, to avoid the accumulation of saturated fat and, therefore, the possibility of increasing levels of Cholesterol is recommended to always be taken lightly and with healthy foods.
Thus, a fried egg every day is NOT recommended but an omelette or omelette, a scrambled egg or a hard-boiled egg can be eaten daily with a salad, a piece of chicken or brown rice. If you avoid accompanying the egg with foods that are too greasy, you will be able to make the most of its nutrients without increasing its caloric intake.
People vegetarians and athletes will also take 1 egg a day to fill the body with healthy proteins and many vitamins and minerals from the egg. If you are overweight, it is recommended to separate the white from the yolk and take only the first to reduce fat and reduce the calories you eat.