Eggs are one of the foods most consumed by people on a daily basis. Excessive intake of this natural product has led people to ask whether eating eggs every day is good or bad, what benefits this food of animal origin provides, and what are the main consumption recommendations from nutritionists.
The answer to this question is simple, eggs are a healthy food that can perfectly be part of omnivorous and vegetarian diets. Eggs are versatile and have a high nutritional density that adapts to all meals of the day.
Benefits of eating eggs daily
The selection of foods that people eat is important for sports performance (in training and competing) and for general health.
Eggs are full of nutrients
It is important to mention that a single large hard-boiled egg contains:
- Vitamin A: 6%
- Folate: 5%
- Vitamin B5: 7%
- Vitamina B12: 9 %
- Vitamin B2: 15%
- Phosphorus: 9%
- Selenium: 22%
Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc.
They provide quality protein
Los Eggs provide excellent quality protein (they have all the essential amino acids) and that is why they are so useful for people who exercise.
Proteins are essential macronutrients for humans.
Its consumption before and following exercise collaborates with:
- Muscle maintenance.
- Post-exercise recovery.
- body composition
- Strengthening the immune system in periods of high training.
Increase good cholesterol
HDL is known as good cholesterol. People who have higher HDL levels usually they have a lower risk of heart disease, stroke, and various health problems.
Fortunately, eating eggs is a great way to increase HDL.
One study revealed that eating two eggs a day for 6 weeks increased HDL levels by 10%.
They can help lose weight
Eggs are incredibly filling; people who eat them can go a long time without feeling an appetite.
As it is a protein-rich food, it can fill you up more.
Another study found that eating eggs instead of bagels for breakfast increased feelings of fullness and automatically caused them to eat fewer calories over the next 36 hours.
They help to have healthier bones
To maintain bone health, calcium and vitamin K are important as they help with bone remodeling (the ongoing process that occurs in our bones whereby old bone is replaced with new bone).
Fortunately, the egg provides good amounts of both (30 mg of calcium and 25 mg of vitamin K per egg).
In addition, eggs are one of the few natural sources of vitamin D, essential for bone construction, since a single egg contains 10% of the recommended daily value of vitamin D.
Who should not eat eggs every day?
Because of its many benefits, it’s okay to eat a whole egg, including the yolk, every day if you don’t have cardiovascular disease and have a healthy blood cholesterol level. Or you can mix two egg whites with each egg yolk for more protein.
Those with heart problems, cardiovascular disease, or high cholesterol should limit their egg intake to just 3-4 whole eggs per week.
People with type 2 diabetes should also reduce their consumption of eggs and not eat them every day: three or four a week is enough.
Although many older people preventatively avoid eating a lot of eggs to avoid high cholesterol, several studies have shown that the cholesterol of people over 65 years of age is less affected by their diet than that of people under 30 years of age, for so they can eat up to two whole eggs per day if they have normal cholesterol levels.
