Eggs: benefits and harm to health, who can not eat, contraindications

Eggs are a treasure trove of important nutrients for health. However, many people believe that this product negatively affects the level of cholesterol in the blood. Whether this is true and who should not eat this product, we deal with the expert.

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Health benefits of eggs

clinical nutritionist

“One of the most common products that contain proteins is eggs.

Complete protein. Eggs are considered a source of high-quality protein because they contain all nine essential amino acids.

Two eggs contain approximately 15 grams of animal protein.

Also in the yolk are fats and cholesterol, a substance that is naturally present in all the cells of our body. It is essential for the production of hormones, vitamin D and substances that help digest food. However, its excess in the blood can increase the risk of cardiovascular disease.

One large egg yolk contains approximately 186 mg of cholesterol, which is more than half of the recommended daily allowance for an adult. But here it is important to realize that this substance in food does not always directly affect its level in the blood.

For most people, egg consumption does not significantly affect the level of cholesterol in the blood or the risk of heart disease.

Rich nutrient composition. Eggs contain more nutrients – vitamins, minerals and amino acids per calorie – than most other foods. They are rich in vitamins A, D, E, K, B12, selenium, phosphorus, choline and a host of antioxidants that help keep your cells healthy.

Egg yolk is one of the few natural dietary sources of vitamin D.

Weight control. Eggs are rich in protein and are more filling than fats or carbohydrates. Studies show that a breakfast based on this product keeps you feeling satiated longer than an equivalent carbohydrate-based breakfast.

Supports the immune system. Eggs contain many essential nutrients, bioactive compounds and high-quality proteins. When combined with dairy products, they support the immune system and provide anti-inflammatory properties.

Heart Health. Despite their cholesterol content, egg consumption does not increase the risk of cardiovascular disease in most healthy people.

Metabolic support. Eggs contain choline, an important nutrient that contributes to the normal functioning of all cells. It is especially important for metabolism and liver function.

Supporting bone and dental health. Eggs are one of the few foods that contain vitamin D. This nutrient is essential for calcium absorption and maintaining healthy bones and teeth.

In what cases should I not eat eggs?

A tendency to high cholesterol. People with high levels of this substance in the body should limit the consumption of eggs, as the risk of heart attack and stroke increases.

Allergic reactions or food intolerance. Eggs are the product to which food allergies most often develop. Another reaction (not immune-related as in allergies) called food intolerance or pseudoallergic reaction can also occur.

Both of these conditions can cause different symptoms. For example, skin manifestations including acne, dermatitis, psoriasis, and digestive disorders (diarrhea, constipation, discomfort after eating).

In all of these situations, you can take food intolerance tests, such as the FOX (Food Xplorer) test, and see which foods aggravate the condition and provoke unwanted symptoms.

Gastrointestinal problems. From the use of eggs is recommended to refuse in pancreatitis in a state of exacerbation. Also, caution should be exercised in liver and gallbladder diseases, as the yolk has a choleretic effect and can provoke an exacerbation of gallstone disease.

How many eggs can be eaten a day?

This depends on the individual and his lifestyle.

For example, if a person follows a semi-vegetarian type of diet and eggs are one of the few sources of protein for him, the amount of the product is determined together with a nutritionist.

If a person has a varied protein diet and consumes different products of animal and vegetable origin, it is not worth emphasizing eggs. It is also better to eat a varied diet.

For a healthy person, 1-2 eggs per day is considered the optimal amount.