Eggs and Their Nutritional Value - Step To Health

Eggs and Their Nutritional Value

The egg is a food that has great nutritional benefits. However you must know the recommended quantity to eat the right amount, among other details.
Eggs and Their Nutritional Value

Last update: 16 November, 2018

It was in the middle of the 19th century when specialists determined that protein is necessary for good development for human beings. Therefore, eggs and meat began to be considered obligatory goods for any healthy diet thanks to their nutritional value.

How Frequently Should You Include Eggs in Your Diet?

Eggs have become a basic ingredient in your pantry, thanks to its nutritional value, flavor, and of course, easy preparation. All of this without costing you a fortune because they’re reasonably priced.

Eggs have a high index of essential amino acids, fatty acids, minerals, and vitamins that your body needs. However, you will find these both in the whites and the yolk.

30% of its weight is found in the yolk, 60% in the whites and only 10% in the shell. With this, the fat, cholesterol, and certain nutrients are found in the yolk.

While the egg whites are made of 88% water, the rest are proteins. Among them, ovalbumin is the most prominent. This is the reason why it’s recommended to only eat the egg whites.

Why Is It Good to Eat Eggs?

Nutritional Value

Based on what was mentioned above, it’s obvious that eggs contain a large amount of protein. Additionally, they’re easy to digest because of their amino acids. Also, a whole egg contains 11% fat (only in the yolk). However, this fat is good and is better than saturated fat.

Eggs contain oleic, linoleic, and alpha-linolenic acid. These are essential for you because your body doesn’t naturally produce it and must acquire it through certain foods.

Furthermore, they contain iron and zinc which lets you balance out your consumption of red meats. They also help you prevent anemia. Among the vitamins eggs contain, the most prominent are vitamins B, A, E, K and D.

Do Eggs Have Cholesterol?

Do Eggs Have Cholesterol?

Before negatively labeling cholesterol, it must be emphasized that it’s important for your body and is a part of the cells found in bile. That is to say, it contributes to transporting fats, as well as hormone and vitamin D production.

However, your body generates around 800 to 1500 mg per day, and it is surprisingly found in all animal products. Your body only uses 50% of the cholesterol from the food you eat.

In this case, cholesterol is found in egg yolksOne medium-sized egg contains around 186mg, meaning that it contains about 62% of your recommended daily consumption.

However, the relationship between cholesterol and cardiovascular disease is still controversial. In other words, although eggs have cholesterol, they also contain unsaturated fats that improve your cardiovascular health. 

According to the National Center for Biotechnology Information, 

in a study,

Those that eat one or less eggs per week had higher cholesterol on average compared to those that had 4 or more eggs per week.

Also read:

5 Natural Remedies to Lower Cholesterol

How Many Eggs Should I Eat?

How Many Eggs Should I Eat?

In summation, it isn’t about the quantity, but rather the quality of the food. It’s clear that every organism has a different metabolism but the fact that eggs have fat and cholesterol doesn’t mean that they are harmful.

There are many experts that recommend eating 5 eggs per week. However, in reality there isn’t scientific data that corresponds to that.

What you can do is listen to the suggestions of doctors and the World Health Organization (WHO) in terms of food. They suggest that you:

  • Reduce your consumption of energy drinks, rich in saturated fat and sugar.
  • Lessen your consumption of salt in foods.
  • Increase your consumption of fruits and fresh leafy green vegetables.
  • And finally, be physically active for at least one hour per day.

What does all of this mean? In the case of not fulfilling the above recommendations, you should reduce your egg consumption because there isn’t a way to eliminate bad cholesterol.

The best thing to do is eat one egg every three days. But, why conform to a sedentary lifestyle? The only thing you need to do is eat healthy and exercise a little every day. Remember there aren’t harmful foods, but there are harmful diets and habits.

  • Medeiros Moraos IM., Gonçalves Albuquerque CF., Kurz ARM., Oliveira FM., et al., Omega 9 oleic acid, the main compound of olive oil, mitigates inflammation during experimental sepsis. Oxid Med Cell Longev, 2018.
  • Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615–623. doi:10.1111/j.1753-4887.2009.00246.x
  • Berenguella L., Arbault A., Fillion A., Blot M., et al., Vitamin D supplementation, bone turnover, and inflammation in HIV infected patients. Med Mal Infect, 2018. 48 (7): 449-456.