For many years there have been disputes between nutritionists and supporters of traditional diets about the benefits and harms of chicken eggs. On the one hand, the product is considered harmful because it contains a lot of cholesterol. On the other hand, it is indispensable for people who follow a diet and lead healthy lives. So, what’s the real situation? Are eggs harmful or can they be eaten without restriction?
Many people can’t imagine their life without chicken eggs. And that’s a good reason because they are quick to cook, create many interesting dishes and are a valuable source of minerals and vitamins. Each of their components, be it a yolk or protein, has its own beneficial properties, which have a beneficial effect on the work of our body.
The main benefit of chicken eggs is the presence of highly digestible protein, which, if used regularly, contributes:
— muscle mass increase
— bone reinforcement
— brain function support
— tissue integrity preservation
— lowering blood pressure
By its composition, proteins are a complete set of alpha-amino acids, which are the strongest antioxidants and prevent the development of cancer. The greatest value in them is the amino acid «lecithin». It effectively supports liver health and prevents the deposition of cholesterol on the vascular walls.
Yolk refers to the component that defines the dual benefits and harms of eggs to the body. It contains cholesterol, which when accumulated in high concentrations leads to the development of cardiovascular pathologies. However, along with this organic compound, the egg yolk has many useful substances that become an indisputable argument for its use:
— folic acid
— vitamins A, K, E, B12.
Both protein and egg yolk are considered ideal products for weight loss. They eliminate the feeling of hunger, normalize metabolism and improve overall skin condition. It is believed that being on an egg diet helps to lose up to 5 kg of weight per week, and it does not come back after switching to a traditional diet.
If we talk about the way the product is eaten, the use of raw chicken eggs is much higher than fried or boiled. Less energy is used to digest raw food and «live» fats and carbohydrates have a higher nutritional value than denatured ones.
Is there any harm from chicken eggs?
Egg damage usually occurs when the recommended amount of eggs in the diet is not followed or if they are eaten without proper treatment. In particular:
— It is believed that if abused, the product raises «bad» cholesterol levels. One egg contains 164 mg of this organic compound, while no more than 300 mg can be eaten per day. Accordingly, two eggs per breakfast may exceed the daily limit. However, recent research shows that this statement is just a myth.
— If an empty egg is eaten on an empty stomach, the benefits and harm can be quite unequal. For all the advantages of eating raw food, there are high risks of salmonellosis, which can lead to complications such as dehydration and kidney failure. To avoid the disease, you should boil your eggs well.
— In an incubator, the hens are often fed antibiotics, which pass under the shell and then into the human body. As a result, the immunity is reduced, healthy intestinal microflora is destroyed, and conditions are created for the reproduction of pathogens in the gastrointestinal tract.
— The situation, similar to antibiotics, is also observed with nitrates, which enter the body of chicken together with plant food. Later they accumulate in yolks and proteins and end up on our table.
How much to eat in order to benefit from the chicken eggs?
If you want to benefit solely from chicken eggs for your body, you should not abuse this product. According to research, the average rate for elderly people is no more than 1-2 eggs a day. Young women can eat up to 3 eggs a day if they want to support their figure and up to 5 eggs a day if they want to build muscle. For men, it is up to 5 and 8 per day respectively.
It’s an interesting fact. According to statistics, an average person eats up to 200 eggs a year. If we look at individual states, the U.S. population eats them up to 150 eggs a year, while in Japan, this figure reaches 350. And now look at what the average citizens of these countries look like? And which nation leads in the number of vascular and heart diseases?
Accordingly, the cause of the problem is not so much the amount of food eaten as the general culture of nutrition. Therefore, knowing the benefits of chicken eggs, it is important to diversify the diet and complement it with other products.