How Many Eggs Should We Eat a Week?

November 3, 2015
To determine the number of eggs that we can eat, we have to take into account what the rest of our diet includes and whether we exercise. If we work out, we should eat more protein.

Is it safe to eat eggs? How many eggs should we eat? Every day? Every week? In this article, we’ll clarify several questions you may have concerning them. Although they’re natural, nutritious and healthy, we must learn to eat them in a way that will allow us to benefit the most from all their properties.

Organic Eggs

The conditions in which chickens live and are fed today are sad. This affects the quality of the eggs we buy.

Therefore, we recommend that you choose eggs that come from a farm or that are labeled “Organic.” In this way, you’ll make sure they’re from free-range chickens with slightly healthier conditions.

Compare, for example, a conventional egg with an organic egg. You’ll see that their size, color and flavor are very different.

How many eggs are here?

So, How Many Eggs Should We Eat?

Not all people need to consume the same number of eggs. However, we can say that the recommendation is approximately three to five per week.

  • For example, someone who consumes little meat or fish can eat more of them. In this way, that person will have the amount of protein the body needs.
  • A person who performs a lot of physical exercise can also consume more of them, especially the egg whites. This is because these are rich in protein.
  • An overweight person should limit the number of yolks since they’re the part of eggs that contains the most fat.

Read this article too: Why You Should Eat Eggs Multiple Times a Week

Nutritional Value

  • Eggs have a high nutritional value.
  • They are very rich in protein of high biological quality, meaning they contain all the essential amino acids our body needs.
  • They contain all the B vitamins (B1, B3, B12, folic acid and biotin) and vitamins A, E and D.
  • This food also contains minerals such as magnesium, potassium, selenium, zinc, phosphorus and iron.
  • Most of these elements are in egg yolks, while egg whites are almost entirely protein.
eggs of different colors

How to Cook Eggs

Now, let’s discuss how we can cook them. They offer multiple possibilities in the kitchen. We can prepare them as follows:

  • Hard-boiled: It is healthier to cook an egg for a minute and then let it sit in the hot water. This will prevent the outside of the yolk from turning grayish. Moreover, by doing this, we’ll avoid the characteristic sulfur smell.
  • Fried: always with olive oil or coconut oil (from the first cold pressing).
  • Scalded or soft-boiled
  • Omelet or Spanish quiche: with potato, zucchini, eggplant, spinach, etc.
  • Scrambled: with mushrooms, garlic, etc.

Besides, eggs can be used as an ingredient in batters, desserts and sweets, savory pastries, etc. We must also take into account these dishes when assessing how many eggs we eat.

Finally, we can grate hard-boiled eggs and add them to salads or other cold dishes or fill them with mayonnaise, tuna, shrimp, etc.

Check out this article too: Coconut Oil for Improving Oral Health

quiche

Curiosities

  • Egg yolks are one of the few foods that contain vitamin D, which is essential to absorb calcium and which we also get by sunbathing.
  • Eggs contain nutrients that help prevent eye problems, specifically cataracts and macular degeneration.
  • Thanks to its selenium and zinc, this food also helps us as a beautifying agent as it contributes to the formation of skin tissue, hair and nails.
  • In some countries, eggs have a numeric code written on the shells that lets us know how hens have been raised. In Spain, for example, the first digit provides this information. If it’s a 0, it means it’s an organic egg. The closer to 4 the number is, the more industrial and less healthy the egg production process is.
  • Nimalaratne, C., & Wu, J. (2015). Hen egg as an antioxidant food commodity: A review. Nutrients. https://doi.org/10.3390/nu7105394
  • Woo, K. S., Kwok, T. C. Y., & Celermajer, D. S. (2014). Vegan diet, subnormal vitamin B-12 status and cardiovascular health. Nutrients. https://doi.org/10.3390/nu6083259