Everything you ever wanted to know about eggs is right here.
How many eggs is it safe to eat each day?
Most people believe you shouldn’t eat more than 3-4 eggs in a day, otherwise you might increase the level of cholesterol in your blood, which will, in turn, increase your risk of cardiovascular disease. The reasons for this myth are understandable: each egg does indeed contain around 200 mg of cholesterol and 5 grams of fat. But it’s not that simple. Consumption of eggs does not affect blood cholesterol level, no matter how many eggs you eat per day!
Cholesterol — beneficial or harmful?
Let’s start with the fact that the human liver produces more cholesterol that you could achieve by eating a dozen eggs. Cholesterol is required by the body to support its immune functions and produce a large number of hormones (e.g. testosterone). This is the so-called “good cholesterol”. The “bad cholesterol” increases when you consume overly fatty food, which is full of easy-to-digest carbohydrates with a low content of cellular tissue, vitamins and minerals.
Which is more useful, egg yolk or egg white?
The second myth about eggs is that egg whites are useful and yolk is harmful, as the whites don’t contain cholesterol, but it’s still present in the yolk. As already mentioned, you don’t need to fear the cholesterol in egg yolk. You should be more concerned about the contents of other products that you eat — for instance, sausages.
The yolk contains vitamins A, D, and E, it’s also rich in polyunsaturated fatty acids (omega-3) like linoleic acid. Bear in mind that egg white doesn’t contain any of those.
Contents and calories of eggs
One large hardboiled egg weighing 50 grams contains around 78 calories, 5 grams of fats (1.6 of which is polyunsaturated fatty acid), 0.6 grams of carbohydrate, and 6 grams of protein. It also contains 3 percent of your daily calcium and iron. Its white consists of the amino acids: glutamic acid (1.6%), aspartic acid (1.3%), leucine (1%), serine (0.9%), lysine (0.9%), isoleucine (0.7%), and threonine (0.6%). It’s important to remember that egg whites are digested almost without the rest.
Should I boil eggs or eat them raw?
The third myth is that the best way to consume eggs is to drink them in their raw state. This is very easily disapproved. Let’s start with the fact that raw white from eggs is very difficult to digest and completely overloads the stomach. You also have a high chance of becoming sick with salmonellosis. It’s far better to thermally process eggs, i.e. fry or boil them. It’s also advisable to wash the egg in warm running water before breaking its shell, as this provides additional protection from germs and bacteria.
Thanks to their unique content of protein and useful fats, eggs can rightfully be considered as one of the most beneficial foods. There are many myths about eggs that don’t have any scientific grounding and are simply misconceptions. You certainly should eat eggs but do so in moderation.