Chicken eggs are one of the most controversial foods in the history of dietetics.
Over the decades, attitudes towards their daily use have varied from complete approval to strict restrictions.
Nutritional value of eggs
Chicken eggs are considered a natural source of complete protein, containing all the necessary amino acids in an optimal ratio.
One medium egg contains 6-7 grams of high-quality protein, many B vitamins, vitamin D, A, and minerals including iron, zinc, and selenium.
Modern scientific view
Recent scientific research has completely changed the understanding of the effects of eggs on the human body.
Experts from the Harvard School of Public Health have found that eating one egg a day does not increase the risk of developing cardiovascular diseases in healthy people.
Recommendations for different population groups
Healthy adults can eat up to two eggs per day without any negative effects.
Athletes and people with increased physical activity can include up to three eggs per day in their diet. Elderly people are advised to limit themselves to one egg per day.
Cholesterol and cardiovascular disease
The long-standing myth about a direct link between eating eggs and increased blood cholesterol levels has been refuted by modern research.
The body of a healthy person is able to independently regulate the production of cholesterol depending on its intake with food.
Cooking Features
The way eggs are cooked significantly affects their health benefits. Soft-boiled or soft-boiled eggs preserve the maximum amount of nutrients.
Frying in oil reduces nutritional value and may result in the formation of harmful compounds.
Individual characteristics of the organism
When determining the acceptable number of eggs, the health status of the person should be taken into account.
People with diagnosed diabetes or cardiovascular disease should consult a physician to determine their individual intake requirements.
Combination with other products
Eating eggs with vegetables enhances the absorption of nutrients. Fresh vegetables, greens, whole grain bread create an optimal balance of nutrients and fiber.
Meal time
It is believed that eating eggs for breakfast is the healthiest. A protein-rich breakfast helps control appetite throughout the day and maintain stable blood glucose levels.
Product quality
When choosing eggs, you need to pay attention to their freshness and storage conditions. You should give preference to products from trusted manufacturers who comply with all sanitary standards for keeping poultry.
Economic component
Eggs remain one of the most affordable sources of quality protein. Including them in your daily diet allows you to provide your body with the necessary nutrients without significant financial costs.
For reference
Eggs are a common food product. Due to their availability, chicken eggs are currently the most commonly consumed, although any bird eggs can be consumed by humans.
