The egg is one of the complete foods that exist. It has a large number of high-quality nutrients that our body uses 100%.
However, there is a widespread belief that it is not advisable to eat more than two or three eggs a week because they raise cholesterol and increase the risk of cardiovascular disease.
Recent studies ensure that eating an egg a day does not pose any health risk; on the contrary, the trace elements of the egg and the antioxidant action of its vitamins help protect our body from degenerative processes, diabetes, macular degeneration and, also, from diseases cardiovascular.
1. Scientific Evidence Supports Its Safety
A team of researchers from the Population Health Research Institute (PHRI) of McMaster University and Hamilton Health Sciences has established that eating an egg a day does not pose a health risk after analyzing data from three extensive multinational studies.
This team has published their results in the prestigious journal The American Journal of Clinical Nutrition, where they suggest that consuming one egg a day is safe since it does not cause any harm.
The consumption of an egg a day is not associated with an increase in blood cholesterol.
The researchers analyzed three international studies conducted by the PHRI. The egg consumption of 146,011 individuals from 21 countries and 31,544 patients with vascular diseases was considered.
“Moderate egg intake, which is about one egg per day for most people, does not increase the risk of cardiovascular disease or mortality, even if people have a history of cardiovascular disease or diabetes,” says Mahshid Dehghan, first author and researcher at the Population Health Research Institute. ”
“Furthermore, no association was found between egg intake and blood cholesterol, its components, or other risk factors. These results are robust and widely applicable to healthy individuals and those with vascular disease,” concludes the researcher.
2. The Nutritional Benefits of Eggs
Eggs are one of the foods with the highest nutrient density among those that we usually consume. It is very rich in proteins of high biological value and essential amino acids, as well as having a low caloric intake (a medium egg contains only about 70 kcal. ).
Also, it provides a large number of minerals and all the vitamins that man needs, except vitamin C.
Its protein richness stands out with proteins of high nutritional quality.
Regarding fats, 35% are saturated fatty acids and 65%, unsaturated, most of them monounsaturated, and the rest, polyunsaturated, good for cardiovascular health. This proportion of lipids make it one of the foods of animal origin with the best fat composition.
- It is the best dietary source of choline, necessary for the formation and functioning of the brain and nervous system, thus preventing cognitive decline.
- It is one of the primary sources of vitamin D, which is usually deficient in the population.
- It contains biotin, a water-soluble vitamin involved in metabolic processes as necessary to transform carbohydrates, fats, and proteins into energy.
- It is a good source of riboflavin or vitamin B2, which is essential for the growth, development, and functioning of the body’s cells and to keep the skin and mucous membranes in good condition and having good vision.
- It also helps give us energy and detoxify the body of harmful substances.
- It also provides us with vitamin A, B12, E, K, and folic acid.
- And minerals like phosphorus, zinc, selenium, iodine, and iron.
3. Precautions to Take With Eggs
Remember that eggs can carry pathogens like salmonella, escherichia Coli, and staphylococci, which can cause gastrointestinal diseases, so certain precautions must be taken when conserving and consuming them.
If an egg has a broken shell, it must be discarded since it is its protective barrier, and bacteria may have entered its interior.
They should not be kept for more than 28 days after laying, so it is essential to respect their expiration date.
It is best to place them on the lower shelves of the refrigerator, not on the door, as is usually done.
They should be stored tip down.
Eggs should not be washed to keep them in the refrigerator since it favours the entry of microbial contamination to the interior through the shell’s pores. They can be removed if they are to be cooked at the moment.
An open egg should not be kept out of the refrigerator.