Eggs: A Nutritional Boon or a Cholesterol Bomb?
Eggs, high in protein and packed with vitamins and minerals, have long been a dietary cornerstone. However, their cholesterol content, particularly in the yolk, has raised questions about their daily consumption limits. Experts, including the Spanish Egg Studies Institute (Instituto de Estudios del Huevo – IEH) and the World Health Organization (WHO), agree: eggs are healthy if consumed in moderation.
Egg Nutrition: A Closer Look
The IEH underscores the nutritional richness of eggs. They contain high-quality proteins, which mirror those required by the human body, along with vitamins A, D, and B12, and crucial minerals such as iron, phosphorus, and selenium. Additionally, eggs are abundant in antioxidants, folic acid, and choline – vital for proper body function.
Safe Consumption: How Many Eggs a Day?
The WHO maintains that an individual in normal health can consume 1 to 2 whole eggs per day. For those with cholesterol issues, the intake should be limited to 3 to 4 whole eggs per week. The IEH concurs, but highlights the necessity of consulting a nutritionist for a personalized diet plan.
Portion Size and Preparation
For adults, a serving size consists of two medium eggs, which contributes 7% of the daily calorie intake and provides high biological value proteins. For children up to 9 years, one egg per serving is advised. Boiled eggs, allowed to cool before peeling, and scrambled eggs, cooked on low heat with a touch of olive or avocado oil, are recommended preparation methods.
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