To get the benefits of eggs, you need to cook them properly and know the right amount
For most healthy people, one egg a day is an excellent source of easily digestible protein, vitamins, and important micronutrients. Contrary to popular myths, such a diet does not in itself cause instant plaque formation in blood vessels, but the final result strongly depends on your blood tests and what else is on your plate.
Why it’s recommended to eat eggs for breakfast
Approximately 100 grams of chicken egg contains about 13 grams of protein. By eating just one medium egg, you give your body 6–7 grams of high-quality building material. It contains a complete set of essential amino acids needed for cell renewal, normal immune function, and muscle recovery after physical activity.
Many people often wonder what would happen if they ate instant noodles for breakfast, forgetting that empty carbohydrates quickly leave us hungry. Protein-rich food, on the contrary, is digested much more slowly. If you replace sugary cereals or a sandwich with an omelet, the feeling of fullness will last much longer, helping you avoid unnecessary snacking on candy or cookies. The egg itself doesn’t burn fat, but a well-composed breakfast indirectly helps control weight.
Is the cholesterol in eggs dangerous?
The hottest debate around eggs has always been about cholesterol. Cholesterol in eggs is indeed present, and in large amounts. However, it’s important to understand that the cholesterol we eat and the cholesterol circulating in our blood are completely different things. Our body independently produces a significant portion of cholesterol in the liver, adjusting to our diet.
When we get more of this substance from food, many people’s own production proportionally decreases. A large-scale analysis of data from more than 200,000 people showed that one egg per day does not increase the risk of cardiovascular disease in healthy individuals. The real problem lies in what exactly we eat our yolks with. A boiled egg with whole-grain bread is safe, but scrambled eggs drowning in butter, served with bacon and sausage, will deal a blow to your blood vessels due to the abundance of saturated fats.
Who should not eat egg yolks
Despite overall safety, the response to dietary cholesterol is deeply individual. In some people, regular consumption of large amounts of yolks can noticeably raise levels of bad cholesterol (LDL). Most often, it’s impossible to tell from how you feel, as the process occurs without visible symptoms.
Health authorities recommend exercising caution and reducing yolk consumption in the following conditions:
- already diagnosed elevated LDL levels;
- hereditary familial hypercholesterolemia;
- previous heart attacks or strokes;
- diabetes and significant atherosclerosis.
Risk of salmonella infection from eggs
Considering raw eggs to be healthier is a dangerous misconception. First, raw egg white is absorbed much worse than heat-treated protein. Second, it contains avidin — a substance that binds the vitamin biotin and prevents its absorption. If you constantly drink raw eggs, you can provoke a deficiency of this important micronutrient.
But the main threat is hidden in bacteria. Insufficiently cooked eggs can become a source of salmonellosis, a severe intestinal infection with high fever and diarrhea. To protect yourself, the product should be washed immediately before cooking and boiled for at least 10–15 minutes after the water starts boiling. It’s better to avoid sunny-side-up eggs with a runny center and raw homemade creams.
Eating raw eggs provides no additional benefits but significantly increases the risk of intestinal infections
Safe egg intake for a healthy person
Russian medical guidelines include various figures. The Ministry of Health calculates an approximate norm for a varied diet — about 260 eggs per year, which gives us roughly five eggs per week. At the same time, health authorities clarify that for a healthy person, one to two eggs per day are considered safe.
Practical rules look like this:
- One egg daily — an excellent choice for most adults;
- Two eggs a day — perfectly acceptable if you’re not loading up on fatty meat and sausages;
- Three to four yolks every day — already excessive, potentially overloading the body with saturated fats.
In the end, a daily serving of eggs will provide the brain with beneficial choline and the eyes with lutein, which protects the retina from age-related changes. It’s a simple and straightforward food that works great as part of a varied diet. And to know for sure whether this regimen suits you, it’s enough to get a blood lipid profile test once a year.
