This is an automatically translated article.
Eggs are a familiar nutritional food in daily meals, helping to provide many important nutrients, and at the same time bring health benefits such as strengthening the immune system, supporting the digestive system, improving the quality of life. memory and prevent skin aging. However, there are also mixed opinions about egg consumption, claiming that the cholesterol in eggs can lead to health problems.
1. What do the studies say about egg consumption?
Eggs are a nutritious food widely consumed around the world. However, many years ago, some diet opponents were adamant that the cholesterol in eggs can be converted into cholesterol that clogs the arteries in the blood. Therefore, eggs fall on the list of dangers for consumption.
This issue has caused a lot of controversy in the scientific world, so some researchers did a follow-up on 117,000 nurses over the course of 8-14 years and did not find any difference on the risk of heart disease between those who ate only one egg per week and those who ate more than one egg per day.
Another recent study also found that overweight and obese people chose to eat breakfast with eggs over croissants, because they have similar calories. Eggs are even considered a healthy dietary food.
2. Is eating eggs good for health?
Eggs have high nutritional value, with abundant protein but very little calories and fat. Each egg contains only 70-80 calories. Moreover, many experts believe that the amount of cholesterol in eggs should not be included in the banned list.
On the nutritional pyramid recommended by health care professionals, eggs are part of the protein-rich food group (including meat, poultry, beans, fish, eggs and nuts). In which, 2-3 servings from this group are recommended to be used every day. One egg would be equivalent to one-third to one-half of the nutrient group's serving size.
The American Heart Association also states that eating an egg a day is safe for health. People with heart disease, diabetes, or high levels of "bad" LDL cholesterol should consume a small or medium egg that has less cholesterol than large eggs. On the other hand, you should note that egg whites do not contain cholesterol.
One large egg accounts for less than 4% of the daily calorie intake of a person eating 2,000 calories per day. In addition, it also provides about 10% of the recommended daily protein for a person. What's more, eggs are also packed with valuable iron, B vitamins and minerals, including folate, which is recommended as a supplement for pregnant women.
In addition, an egg contains about 50% of choline, which helps promote the metabolism of the brain, cells and important nerve organs in the body. The choline in eggs also aids in the transport of essential nutrients throughout the body's tissues. It is especially useful for the health of the fetus during the first 3 months of pregnancy to avoid the risk of birth defects and help brain development.
3. Safe to use eggs
People who eat eggs have been shown to have better diets than others. Eggs contain both fat and protein, making you feel fuller.
However, some people believe that eggs are linked to some foodborne illnesses. One in 20,000 eggs can be contaminated with salmonella bacteria, a bacteria that can cause extreme intestinal pain. To avoid this risk, you should boil or cook eggs thoroughly before using them. In addition, eggs should also be stored appropriately in the refrigerator and eaten immediately after being cooked.
Experts also recommend that it's better not to leave egg yolks too liquid or watery. In particular, elderly people who are immunocompromised should be very careful or should not eat eggs.
Here are some notes when using eggs to ensure that your body receives all the nutrients found in eggs, including:
After eating eggs should not drink tea due to the tannic acid in the tea when combined with egg protein can lead to indigestion. Do not eat eggs with soy, because it can interfere with the absorption of nutrients by the body. Do not eat raw eggs or hard-boiled eggs, because it can lead to poisoning, causing vomiting and diarrhea. high risk of infection. However, you should also not boil eggs too carefully because you accidentally lose some important nutrients in eggs. Eggs should not be used overnight. Do not eat eggs with pig brains, persimmons and rabbits. Do not fry or fry eggs with garlic. After eating eggs, do not use anti-inflammatory drugs because this can affect to the stomach.
4. Benefits of using eggs
Here are the great pluses of using eggs, including:
Eggs can be flexibly prepared in many different ways. Eggs have a long shelf life if stored in the refrigerator Relatively cheap price Tastes good
5. How much eggs should be consumed?
Eggs are very good for health if consumed in moderation. Here are the recommendations for consuming eggs suitable for each age, including:
Children from 6 to 7 months old: Only give your baby about half an egg in a meal and from 2 to 3 eggs in a week. Children from 8 to 12 months old: Can eat one fruit in a meal and up to 3 fruits a week. Children from 1-2 years old: You can eat both egg whites and egg yolks up to 4 eggs in a week. Children 2 years of age and older: While you can give your child up to 6 eggs a week, it is still better to give your child less than 5 eggs a week. Adults: Can eat 3-4 eggs in a week. In addition, depending on the current health status of each person, we should use the appropriate number of eggs.
If you need more specific advice on a perfect diet for each age, customers can go to Vinmec International General Hospital to receive specific advice from doctors, nutritionists have many years of experience.
Please dialHOTLINEfor more information or register for an appointment HERE.Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: webmd.com
