Is it good to eat a lot of eggs?

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Chicken eggs are a food with high nutritional value, low cost, easy to prepare and a popular dish familiar to everyone in every meal. So whether eating eggs is good or not, the following article will demonstrate to everyone how to properly understand and not be harmful to health.

1. Nutritional value of chicken eggs

Eggs are foods with especially high nutritional value, in eggs there are enough proteins, fats, vitamins, minerals, enzymes and hormones.
The ratio of nutrients in eggs is very appropriate and balanced. Eggs are composed of yolks and whites. The yolk is the most important component of the egg in which the majority of nutrients are concentrated. Egg yolk has 13.6% protein, 29.8% fat and 1.6% minerals.
Protein in egg yolk has the best amino acid composition, the most complete. The white is mostly water, has 10.3% protein, fat and very low minerals. The protein of egg yolk is mainly of simple type and is in soluble state, the protein of egg white is mainly albumin and also has a relatively comprehensive amino acid composition. Egg protein is a very good source of essential amino acids that have many important roles in the body, especially necessary for the growth of both weight and height of children.
The composition of the white has less nutrients, in 100 grams there are 10.3 grams of protein; 19mg calcium. The protein of the white is mainly Albumin and also has a relatively comprehensive amino acid composition.
Eggs have a very valuable source of fat, which is Lecithin. Lecithin is often found in small amounts in other foods, it participates in the composition of cells and fluids of the organization, especially the brain. Many studies show that Lecithin has the effect of regulating cholesterol levels, preventing cholesterol accumulation, promoting its separation and excretion from the body. Eggs also contain a significant amount of cholesterol (600mg cholesterol/100g eggs), but eggs also have a favorable correlation between Lecithin and Cholesterol, so Lecithin will promote the role of cholesterol regulation to prevent atherosclerosis and eliminate blood sugar. cholesterol out of the body.

2. Do not eat raw chicken eggs

If the eggs are raw, the stomach and duodenum absorb these proteins very poorly. Due to not being well absorbed in the stomach and duodenum, when entering the intestine, raw chicken eggs will be decomposed in the colon, producing many harmful toxins for the body. In addition, raw egg whites contain an anti-biotin substance (vitamin H), which prevents the absorption of vitamin H. Vitamin H is a water-soluble vitamin, abundant in animal livers, egg yolks, yeast and green vegetables. It is an indispensable nutritional element in the process of using proteins, hydrocarbon compounds, proteins. necessary for the normal development of the body.
Therefore, eating raw or undercooked eggs has the risk of affecting health, it is necessary to eat boiled or fried eggs.
On the other hand, raw and unprocessed eggs can contain harmful salmonella bacteria. This bacteria can be found not only on eggshells but also inside eggs. Eating eggs contaminated with this bacteria can cause food poisoning.
People susceptible to salmonella infections include infants and young children due to their immature immune systems. In pregnant women, salmonella can cause a number of symptoms that can lead to premature delivery.
Besides, people over 65 are often prone to problems due to foodborne illnesses. Therefore, older adults who eat raw eggs may have an increased risk of food poisoning.
In particular, people who are immunocompromised, have diabetes, HIV and melanoma should also not eat raw eggs.

3. Do not overcook

According to nutritionists, boiled eggs should be boiled for an appropriate time from 5-7 minutes, should not be boiled too hard. With fried eggs, if the eggs are fried too thoroughly, the high protein content in the eggs will turn into a very low amount of amino acids. Amino acids will transform into toxic chemical compounds in case of high temperature.

4. Eating a lot of eggs is good or bad?

Egg is a cell, contains many essential nutrients for the body. However, in one egg contains up to 220mg of cholesterol and many saturated acids. Scientists have warned that each day our body should not absorb more than 300mg of cholesterol.
So how many eggs do we eat a week? Eat no more than 2 egg yolks per day and no more than 3 egg yolks per week. As for egg whites, you can eat freely, without restriction because egg whites are very good for muscle growth.
People with high blood pressure, coronary artery disease, it is best not to eat a lot of eggs, especially egg yolks. After eating eggs, it is best to eat vegetables and fruits that contain rich vitamin C content to increase the absorption of iron, protein, and calcium.
According to nutritionists, if you eat raw chicken eggs, the absorption and digestion rate is only 40%, boiled eggs are 100%, fried eggs are 98.5%, old fried eggs are 81%, omelets 85%, boiled eggs 87.5%, so it is best to eat boiled eggs, not only ensure nutrients such as protein, lipids, minerals... but vitamins are lost a little.
Therefore, many nutritionists have advised that when using poultry eggs to prepare dishes, using less yolks and trying to increase the amount of egg whites will be very healthy.

5. The effect of chicken eggs

5.1. Eating eggs helps prevent heart disease

According to some studies, it has been shown that in the egg yolk contains a type of monounsaturated fat and a number of other fatty acids. Moreover, some of them contain very high levels of Omega 9 which have the effect of preventing heart diseases.

5.2. Eating eggs helps improve skin and hair health

Chicken eggs contain some B vitamins such as vitamins B1, B5...which are very good and necessary for the health of skin and hair, eyes, liver...
Using very simple eggs can help Healthy body from the inside or a familiar way you can use chicken eggs to be a hair mask or a mask to help whiten and smooth skin naturally. Besides, you can use eggs soaked in honey, it also has great beauty effects to help your skin healthy, smooth and shiny.

5.3. Eating eggs is very good for eyesight

Eggs contain 2 main antioxidants, lutein and zeaxanthin, which are very good for the eyes and enhance vision. At the same time, these two substances reduce the risk of cataracts, a very common eye phenomenon. This is one of the leading causes of vision loss and blindness in the elderly.

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Reference article source: webmd.com

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