How healthy is it to eat eggs?

The egg is undoubtedly one of the staple foods of a traditional breakfast. Scrambled, fried, in an omelet, or however you prepare it, it's always a classic and delicious alternative that can help you start the day off right.

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And although this food's popularity has endured for a long time, being an ingredient that is integrated into different recipes, there are still many doubts about how healthy it is and how often you should consume it.

That's why we'll explain all the implications of eating eggs and how to safely integrate them into your diet.

Is it good to eat eggs every day?

A myth spread in the past, according to Harvard Health Publishing, claimed that eggs were harmful to cardiovascular health. This idea arose from linking the cholesterol present in the yolk with "bad" or LDL cholesterol, which is associated with a higher risk of heart disease.

However, this belief has been disproved by recent studies. Dr. Howard E. LeWine, medical editor-in-chief of Harvard Health Publishing, points out that most of the cholesterol in the body is produced by the liver and is stimulated by the consumption of saturated and trans fats.

In this sense, a large egg contains little saturated fat (around 1.5 grams), a smaller amount compared to other foods such as sausages.

Furthermore, Dr. LeWine points out that this belief is overshadowed by the other nutrients it provides, such as lutein and zeaxanthin, which are beneficial for vision; choline, which is important for the brain and nervous system; and vitamins.

So is it healthy to eat eggs? Yes, but not every day, especially when you suffer from cardiovascular disease or if you have high cholesterol levels. in blood, clarifies the Cleveland Clinic website.

In the above cases, it is recommended to limit consumption to three or four pieces per week to avoid further risk.

Who should moderate their egg consumption?

Although it is also advised that adults over 65 years of age reduce their consumption even further, Susan Campbell, a registered dietitian and collaborator at the Cleveland Clinic, notes that cholesterol in older people is less affected by diet than in those 30 or younger, and that eggs may even represent an important source of protein.

Jo Ann Carson, a professor of clinical nutrition at UT Southwestern Medical Center in Dallas and a spokeswoman for the American Heart Association, adds that eggs should be Refrigerate and cook thoroughly, as there is a risk of salmonella when consumed raw.

Eggs are a staple food in the human diet, and understanding their qualities allows us to use them in a healthier and more conscious way.

What are the benefits of eating eggs?

Including eggs regularly in your diet is beneficial. According to the Mayo Clinic website, one egg contains:

75 calories
5 grams of fat
6 grams of protein
67 milligrams of potassium
70 milligrams of sodium
210 milligrams of cholesterol

Additionally, it is explained that it is a great source of vitamins A, D and B12, as well as choline, an essential nutrient for many metabolic processes in the body.

Along these same lines, Healthline, a portal specializing in nutrition, points out that Eggs also contain nutrients such as zinc, calcium, manganese, potassium, iron and folic acid.

Another notable benefit is its protein content. Healthline clarifies that the quality of a protein source is measured by the relative amounts of its essential amino acids.

Humans specifically require nine essential amino acids, which they cannot produce on their own. Eggs contain all of them, with a perfect biological value of 100, making them a benchmark against which to compare other protein sources.

Furthermore, although it is popularly believed otherwise, eggs can help with weight loss because they are a satiating food. This reduces overall calorie intake and promotes fat burning.

What steps should be taken to eat eggs safely?

Including eggs in your diet can bring many benefits, but because they are perishable, it's important to handle them carefully. Canada's Health Department, on its official website, points out that there is a risk of eggs being contaminated with Salmonella or other bacteria that can cause food poisoning.

When purchasing them:

Choose only refrigerated eggs with clean, uncracked shells.
Take eggs and other cold foods at the end of shopping to maintain their proper temperature.
To store them:
Refrigerate them as soon as possible in the coldest part of the refrigerator.
Do not store eggs (raw or cooked) at room temperature for more than two hours.

To prepare them:

Wash your hands before and after handling eggs.
Do not wash eggs with soap, as it can penetrate the shell; simply rinse them with water if necessary.
Clean and disinfect all utensils that have been in contact with raw egg.

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To cook them: