Is it safe to eat eggs? How many eggs can we eat? Every day? Every week? In this article we’ll clarify several questions you may have concerning eggs. Although they’re a natural, nutritious and healthy food, we must learn to eat them in a way that will allow us to benefit the most from all their properties.
The conditions in which chickens live and are fed today are sad, and this affects the quality of the eggs we buy. Therefore we recommend that you choose eggs from a farm or that are labeled organic, since this will ensure that the eggs are from free-range chickens with slightly healthier conditions. Just compare two eggs, one conventional and one organic, to see that the size, color and flavor are very different.
So how many eggs can we eat?
Not all people need to consume the same amount of eggs, but we can say that the recommendation is approximately three to five eggs per week.
- For example, a person who consumes little meat or fish can eat more eggs in order to consume the amount of protein that the body needs.
- A person who performs a lot of physical exercise can consume more eggs, especially the egg whites, which are rich in protein.
- An overweight person should limit the number of yolks, since it is the part of the egg with the most fat.
- Eggs contain a high nutritional value.
- They are very rich in protein of high biological quality, meaning they contain all the essential amino acids that our body needs.
- They contain all the B vitamins (B1, B3, B12, folic acid and biotin), and vitamins A, E and D.
- They contain minerals like magnesium, potassium, selenium, zinc, phosphorus and iron.
- Most of these elements are in the egg yolk, while the egg whites contain mostly protein.
- Finally, egg is a good alkaline food, which is a very positive factor given that in general our bodies tend to be acidic. But on the other hand this virtue is lost if the egg is fried or served with sweets.
How to cook eggs
Eggs offer multiple possibilities in the kitchen. We can prepare them as follows:
- Hard Boiled: it is healthier to cook it for a minute and then let it sit in the hot water, to avoid acquiring the gray color of the yolk and the characteristic sulfur aroma.
- Fried: always with olive oil or coconut oil (of the first cold pressing).
- Scalded or Soft Boiled (undercooked)
- Omelet or Spanish Quiche: with potato, zucchini, eggplant, spinach, etc.
- Scrambled: with mushrooms, garlic, etc.
Also, it can be used as an ingredient in batters, desserts and sweets, savory pastries, etc. We must also take into account these dishes when assessing the amount of 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.
- 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 their selenium and zinc, eggs also help us as a beautifying agent, as they contribute to the formation of skin tissue, hair and nails.
- In some countries, eggs have a numeric code written on the shell that lets us know how the hens have been raised. In Spain, for example, the first digit gives us this information. If it is a 0, it is organic; while as the number raises to 4 it is becoming more industrial and less healthy.