How many eggs should you eat per week?
Eggs are known for their many health benefits. But in recent years, there has been a debate around the nutritional value (or not) of egg yolks, which are high in calories and fats, and thus may lead to increase in cholesterol levels and weight gain. However, taking a mindful portion could help. Here's how many eggs you should eat per week, according to experts.
Eggs: Nutritional value
Eggs are filled with a variety of essential nutrients. One large hard-boiled egg (50 grams) has around 78 calories. It contains 5g fat (7% daily value), around 180mg cholesterol (62% DV), 6g protein, vitamins A,C,D, and B16, sodium, iron, magnesium, and potassium, and other nutrients.
Adults should take 3-4 eggs/week, according to health experts
According to health experts, consumption of one egg per day, 3-4 times a week is considered safe for adults. However, it is not just about the quantity. Eating eggs with bacon, refined flours, high-sugar foods, processed foods that may have trans-fats is obviously harmful for health and can increase your risk of heart diseases and diabetes. Children can take one egg everyday.
Health benefits: Eggs are great for your heart health
Since whole eggs (containing egg yolk) can lead to rise in cholesterol levels, consuming only the egg-white could come as a respite for your cardiovascular well-being. The whites, low in cholesterol content and rich in essential nutrients, can be a great option for heart patients. Additionally, the many minerals and vitamins in egg-whites also help promote healthy blood flow.
Eggs can significantly help manage obesity
Obesity is the root-cause of a number of dreadful health-conditions such as heart disease, diabetes, and respiratory issues. Thus, eating healthy is vital. Eggs are packed with the goodness of protein, potassium, sodium, and other essential vitamins and minerals, while being low on fats and calories. Thus, they can keep you full for long hours, suppress your appetite, and reduce unhealthy snacking.
Egg whites help strengthen your bones
Eating more calcium-rich foods is crucial for your bone health. Eggs, a good source of calcium, can help strengthen your bones. They also prevent the risk of getting fractures, rickets, and major orthopaedic issues like osteoporosis, among others. That is why, nutritionists often recommend inclusion of egg-whites in your diet for better density and longevity of your bones.
Eggs are great for overall brain function
Eggs are also considered a boon for your overall brain function. It is because they contain a compound called choline, a macro-nutrient associated with healthy DNA generation, ensuring proper methylation process, detoxification, and nerve signaling. An adequate amount of choline in your body is crucial for your nervous system. Well, we cannot figure if there is anything on the planet that eggs can't do.