How many eggs can you eat per day without harm to your health?
The opinion of doctors regarding the use of a number of products has now changed greatly. If previously they were recommended to be included in the diet in minimal quantities, now eating 1-2 chicken eggs a day, in the absence of an allergy to them, is quite acceptable and even encouraged .
It's good to eat eggs for breakfast - this product triggers the secretion of bile, stimulating the activity of the gallbladder, which is very useful at the beginning of the day. A medium-sized chicken egg has a low calorie content - about 65-75 kcal, so it is quite suitable for dinner . Here it is important to take into account that eggs boiled “in a bag” are digested best and fastest , but fried eggs or a hard-boiled egg will take longer to digest - up to 2-3 hours. An egg is an excellent snack product for people with impaired carbohydrate metabolism, insulin resistance and type 2 diabetes. This product does not cause a spike in blood glucose levels .
On the Internet you can find so-called egg diets, when it is recommended to eat up to 5-6 eggs per day. Don't follow these recommendations! Don't forget, eggs are considered highly allergenic foods.
How the research was conducted
At the beginning of the experiment, a group of people was divided into two parts. One half consumed 12 chicken eggs per week, and the other half consumed no more than two. Test subjects were regularly tested, but after 3 months no noticeable changes occurred in either group. That is, even if you eat 1-2 eggs every day, there is no risk for the cardiovascular system.
Scientists have concluded: if previously nutritionists called for eating only whites, now you can not separate the yolk and eat whole eggs. They are rich in vitamins A, B2, D, E, B12, riboflavin, selenium and iodine. Eggs contain B vitamins including folate, biotin, pantothenic acid, choline, and other important minerals and trace elements. Including phosphorus, cobalt, copper, sodium, magnesium, calcium.
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The benefits of chicken and quail eggs
Chicken eggs are valued primarily for their complete, easily digestible protein. Egg white contains the entire spectrum of amino acids important for humans. In addition to protein, the yolk contains a sufficient amount of fat, iron, calcium, phosphorus, iodine, zinc, fat-soluble vitamins A, D and E, and B vitamins: B3, B4, B12. One egg weighing 80 grams contains about 6 grams of protein and the same amount of fat.
One of the features of chicken eggs is the possibility of enriching this product with additional substances when changing the diet of laying hens. For example, on store shelves you can find chicken eggs enriched with vitamin D or selenium.
The composition of quail eggs is close to the composition of chicken eggs, but the concentration of nutrients in them is much greater . So, 100 grams of quail eggs contain 4.4 times more iron, five times more potassium, three times more B vitamins than chicken eggs of the same mass. The concentration of essential amino acids in quail eggs is much higher, in particular tyrosine, which is a known geroprotector. The high content of microelements in quail eggs has earned them fame as an aphrodisiac for men. There are many drinks based on them to enhance male strength. And quail eggs, unlike chicken eggs, do not cause allergies , so they are recommended for feeding even infants.
What happens if you start your morning with an egg cocktail?
Not everyone likes the taste of undiluted whites and yolks. To make the product tastier, you can prepare healthy cocktails based on eggs.
- Protein shake for athletes. To obtain it, 2 liquid proteins are mixed with 500 ml of whipped milk, 100 g of cottage cheese and 50 g of protein powder, and then a couple of drops of sweet sugar syrup are added. The benefits of milk with a raw egg will be doubled.
- Gogol-mogol, to prepare a classic drink, beat 1 egg, mix with a pinch of salt and 3/4 cup of milk, mix well.
Advice! In many eggnog recipes, at the last stage, 1 large spoon of wine is added to the drink - the properties of such a drink also bring great benefits to the body when consumed in moderation.
Ingredients:
- a glass of milk;
- 1 egg;
- 1 banana;
- 20 g honey;
- 100 g low-fat cottage cheese;
- 60 g oatmeal.
All components of the cocktail are crushed and mixed with a blender. Banana can be replaced with other berries or fruits according to your preferences.
Did you know? Araucana chickens lay blue and green eggs. It is believed that this color appeared as a result of infection by an unknown bacterium about 500 years ago. This led to changes that were fixed at the genetic level.
To increase muscle mass and gain weight, you need to make the previous version of the cocktail more high in calories. This drink will also be useful for those who need to restore the body after hard physical labor.
First, the juice is squeezed out of the fruit. And then the components are mixed with a blender. Since the base is sour, you choose jam or honey depending on what taste you prefer.
Eggs are an excellent protein food, invented by nature itself. They are available at any time of the year, can be prepared in many ways and have almost no contraindications. Include raw eggs in the diet of teenagers and adults and reap the benefits of eating them.
Morning cocktail
The effect of eggs on cholesterol levels
It has now been proven that the connection between cholesterol and the development of cardiovascular diseases is greatly exaggerated. So people who lead a healthy lifestyle and do not have concomitant diseases, but who are faced with an increase in cholesterol levels, do not need to worry .
From the point of view of preventing atherosclerosis, what is more important is not the control of cholesterol levels in the blood, but an understanding of the root causes of vascular damage. There are quite a lot of them - this includes intoxication, for example, that occurs during smoking, or as a result of the action of other toxins from water, air, household products, and allergens in food, air, etc., and excessive consumption of sugar, trans fats, omega- 6 (sunflower oil, etc.).
A chicken egg contains about 213 mg of cholesterol, which is about 2/3 of the recommended daily intake of cholesterol that we can get from food. Don't forget: 80% of cholesterol is synthesized in the body itself - in the liver . In addition to cholesterol, eggs also contain phospholipids, which help reduce it .
Moreover, an increase in the amount of so-called bad cholesterol and a decrease in the amount of good cholesterol is influenced by a lot of other dietary features, for example, a deficiency in the diet of protein and foods with antioxidants.
Eggs rehabilitated
The latest data from Australian scientists has led to the conclusion that eating 12 eggs a week will not harm the body. Dr Nick Fuller, from the Institute of Obesity, Nutrition, Exercise and Eating Disorders at Boden University in Sydney, published the findings in the journal Clinical Nutrition. He concluded that eating up to a dozen eggs a week did not increase the risk of heart problems.
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In what form is it best to eat eggs?
As already noted, many athletes prefer to drink raw eggs. But it’s better to boil or fry them: this way the protein necessary for muscle growth is better absorbed, and the chance of getting a “bonus” in the form of salmonellosis is minimized. You need to cook the eggs for at least 7-8 minutes so that the yolk is completely cooked and hard. The best option is hard-boiled eggs: frying requires fat, which will increase the amount of calories and cholesterol.
How to cook eggs correctly?
The traditional way to hard-boil an egg is to place the egg in boiling salted water and cook for 8 minutes from the moment it boils. Experienced chefs give another piece of advice: cook eggs at low temperatures. To do this, place the egg in cold salted water, bring to a boil, then reduce the heat and cook for 12-15 minutes. With this method of preparation, the water temperature does not exceed 85 C. As a result, the yolk has a pleasant dense consistency, without a “rubbery” effect, and the white is smooth and homogeneous.
Salt is added at the rate of 2 tbsp. spoons per liter of water. This is necessary not only to prevent the egg from cracking, but also to speed up the coagulation of the protein.
What's the benefit?
The most famous delicacy made from raw eggs is eggnog. It is highly revered by bodybuilders because this product contains a lot of nutritious protein, which is needed for muscle growth. This natural protein is easily and completely absorbed by the body, saturating its cells.
Raw chicken eggs have a beneficial effect on the gastrointestinal tract, reducing the level of acidity in it. Often, the use of such a product, which is absolutely non-toxic, has a more powerful and effective effect than medications.
In their raw form, eggs are also used in folk medicine, for example, they are taken to prepare a cough medicine, mixed with butter, flour and honey. In order to prevent the development of lung diseases, eggs are simply beaten with sugar. They also have a beneficial effect on the vocal cords, softening and moisturizing the mucous membrane of the larynx. Raw eggs are a popular ingredient in homemade masks. They are added to make facial skin smoother and brighter. Eggs are often used in hair care products.
Why are eggs dangerous for men?
It is also worth mentioning the dangers of overeating eggs for men. For them, exceeding the norm of eggs is extremely undesirable, as it can cause the development of prostate cancer. This is due to the fact that cholesterol coming from eggs in the male body, at a large dosage, primarily attacks the prostate gland. As a result, blood circulation in the gland is impaired and stagnation develops, which provokes the disease. Ideally, representatives of the stronger sex should limit the number of eggs consumed per week to 5 pieces. In this case, you don’t have to worry about your health.
Eggs are essential for human health and, if consumed wisely, will protect you from many diseases.
Date: 10/05/2014.
Updated: 12/26/2016
What diseases can eggs protect against if consumed correctly?
If eggs are eaten in reasonable quantities, without overloading your body with them, they can have a pronounced preventive effect against the following diseases:
- Heart disease. Vitamin E, which is very abundant in the yolk, supports this muscle and increases the elasticity of its fibers, which is important for proper functioning.
- Oncological diseases. Lutein in combination with vitamin E produces a powerful antioxidant effect on the body.
- Insufficient bone strength. Vitamin D, combined with calcium in eggs, can significantly strengthen skeletal bones and teeth, preventing their fractures and complete destruction.
- Vision diseases. Substances in egg yolk nourish the optic nerve and prevent age-related decline in visual acuity.
If a person eats too many eggs, instead of being beneficial, they begin to cause serious harm and can cause many serious diseases.
