Eggs are included in the diet of most people as an independent product or as one of the ingredients in various dishes. They should be consumed in a certain amount, which depends on the person’s age, physical activity, and the need or desire to follow a diet. It also matters in what form this product is included in the diet.

Composition and calorie content of eggs

Chicken eggs are rich in vitamins and chemical elements. The most important thing is to have:

• vitamins D, A, PP, C, K, H, E, group B;
• potassium;
• magnesium;
• calcium;
• zinc;
• sodium;
• fluorine;
• Selena;
• copper;
• gland;
• phosphorus;
• manganese;
• chlorine;
• iodine;
• sulfur;
• molybdenum;
• nickel;
• cobalt;
• boron;
• silicon

The yolk of a chicken egg is rich in fatty acids - oleic, palmitic, linoleic, palmitoleic, stearic, linolenic, myristic. Protein is rich in natural, easily digestible protein (10%). Cholesterol is found only in the yolk; its harm is balanced by lecithin and choline.

Chicken eggs contain 74% water, 12.5% ​​protein, 12% fat and 0.7% carbohydrates.

Quail eggs contain 2 times more vitamins. Potassium, iron and phosphorus are present in fourfold quantities. The product is also rich in other minerals:

• gray;
• copper;
• sodium;
• calcium;
• manganese;
• magnesium

Quail eggs are rich in lysine, cysteine, methionine, tryptophan, glutamic and aspartic acid. The cholesterol content is 600 mg per 100 grams of product.

Quail eggs contain 73% water, 13% fat, 12% protein and 0.6% carbohydrates.

Chicken and quail eggs are equal in calorie content. 100 grams of the first product contain 157 kcal, the second – 168 cal. The calorie content of the product varies depending on the method of its preparation. If you boil an egg soft-boiled or hard-boiled, then its calorie content does not differ from the raw product. One egg fried in vegetable oil has 5 times more calories.

How many chicken eggs can you eat per day?

Chicken eggs must be consumed correctly. There are certain quantitative restrictions on this product in the diet of different categories of people:

• A healthy adult should eat no more than 2 eggs per day. Experts advise eating no more than 7 pieces per week.
• Children can eat 3-4 eggs per week. You can include such a product in your diet in the second year of life. You should start with one piece per week. The first time it is better to give not a whole egg, but a half.
• Athletes can consume the product in larger quantities, since under high loads the body digests food many times faster. If you eat whole eggs, then it is better to limit yourself to 3-5 pieces per day. It is better to include the product in the diet once every 2-3 days. When building muscle mass, you can eat up to a dozen eggs a day. During the drying period, they are limited only to proteins - they can be consumed up to 20 grams per day.
• Older people should limit themselves to one egg per day. The same amount of product should be used for atherosclerosis.

The rate of consumption of chicken eggs depends on your health status. Many diseases and therapeutic diets require nutritional adjustments.

How many quail eggs can you eat per day?

Quail eggs are considered an excellent alternative to chicken products and are actively used in medical and dietary nutrition. Despite the benefits of this product, you should limit its amount in the daily menu. Quail eggs are overly saturated with vitamins and some microelements, so their abuse should be avoided.

When including quail eggs in your diet, it is important to adhere to the following standards:

• Healthy adults can consume up to 6 pieces per day.
• For older people, the number of quail eggs should be limited to 4 per day.
• Children can be given this product from one year of age. Up to 3 years, 1-2 quail eggs per day are allowed, after which the norm can be increased to 3 pieces. From 11 years old, children can have 4 eggs a day.
• Athletes can eat up to 20 quail eggs per day. For women, this norm should be reduced to 14 pieces. This amount should not be eaten in one sitting, but distributed throughout the day. When consuming the product in large quantities, it is recommended to take 1-2 week breaks once a month.

Despite the permissible number of quail eggs per day, it is important to limit their consumption per week to 20-25 pieces.

Features of the use of proteins and yolks

There are many opinions about the correct use of eggs. Some eat the whole product without hesitation, others separate the yolk and eat it in smaller quantities or exclude it completely. In fact, by refusing the yolk, a person does not receive certain beneficial substances contained in the product.

You should not separate the whites from the yolks unless this is required by the diet for the purposes of treatment, weight loss or cutting (in sports). When consuming both components of an egg, a person generally receives 2 times more protein than from protein alone. The biological value of the product also increases.

You should not eat proteins raw, as they contain avidin. This glycoprotein interferes with the absorption of biotin (vitamin B), which negatively affects metabolic processes.

In what form is it healthy to eat eggs?

Chicken eggs carry a risk of salmonellosis, which is why they are dangerous when eaten raw. It is generally accepted that this does not apply to quail eggs, but recent studies have found traces of salmonella on their shells.

Eggs should not be eaten raw not only because of the risk of salmonella infection. In this case, protein absorption is 2 times less. In this case, decay products are formed that clog the gastrointestinal tract.

There is also a plus of eating fresh (homemade) raw eggs - getting the maximum amount of vitamins, micro- and macroelements. But it is better to heat treat a product from a store without restrictions.

When eating raw eggs, it is recommended to add apple cider vinegar or citric acid to them so that the acidic environment destroys microbes. However, many experts consider these methods useless, declaring the complete destruction of salmonella only after boiling quail (5 minutes) and chicken (10 minutes) eggs in boiling water.

The best way to consume eggs is to soft-boil them. It should be remembered that the more a product is subjected to heat treatment, the less beneficial substances remain in it.

Hard-boiled eggs are less digestible, but have another advantage. The product prepared in this way has a negative calorie content, that is, the energy required for digestion exceeds its calorie content.

It is better to avoid fried eggs completely. There is little benefit in such a dish. If you don’t want to give up scrambled eggs, then you need to use vegetable oil for frying. The best option is dry frying.

Contraindications and restrictions

If you have high cholesterol levels, the number of eggs you eat should be limited to 2 per week. If you eat only proteins, then no restrictions are needed.

Some people should avoid eating eggs completely. In addition to people with high blood cholesterol, this applies to those who suffer from:

• individual intolerance to eggs;
• psoriasis;
• coronary heart disease;
• intestinal obstruction.

Myths and truth about cholesterol in eggs

Egg yolks contain cholesterol, which is why they are considered harmful to the cardiovascular system and overall health. In fact, this harm is exaggerated.

Let's look at a few facts about cholesterol in eggs to help separate the myths from the truth:

Cholesterol is fat

In fact, this organic compound has a waxy texture similar to fat. Cholesterol in the blood is represented by high and low density lipoproteins.

The second option is called bad cholesterol, since the substance in this case is deposited on the walls of the arteries. With significant deposits, atherosclerosis develops, which is fraught with various complications.

If you eat boiled eggs or fry them in vegetable oil, your body will receive good cholesterol. If you use animal fat (lard, butter) for frying, bad cholesterol will form.

Eggs raise blood cholesterol levels

Research shows that most people's cholesterol levels do not change when they eat this product. In some consumers it increases, but in small quantities. If you compare it with the effect of saturated and trans fats, the difference is colossal.

Eggs contain lecithin. This fat-like substance can increase high-density lipoproteins, that is, good cholesterol. Lecithin ensures that cholesterol is kept in liquid form, so that deposits do not accumulate on the walls of blood vessels.

Lecithin helps eliminate cholesterol, not only that which enters the body with eggs, but also that which is already in it. This substance also activates enzymes that break down fats and improve lipid metabolism.

You should not consume eggs in larger quantities than recommended. It is important to choose the correct method of preparation and consume whites together with yolks, unless otherwise required by the particular state of the body or sports (dietary) nutrition.

Eggs are included in the daily diet of almost everyone who plays sports. Which is quite logical, because this is a source of protein, which is so important for building muscles, the value of which lies in its ability to be absorbed by almost 100%. In addition, egg white is rich in leucine, threonine and other amino acids. One egg a day provides 5% of your daily intake of iron, 4% of zinc and 3% of calcium. It would seem that in this situation you don’t have to limit yourself to this product. However, there are some nuances here too. Together with nutrition specialist Olga Shumskaya BeautyHack finds out how many eggs you can eat per day and why.

Cholesterol alert!

Eggs were considered an absolutely harmless food until scientists started talking about the dangers of the cholesterol they contain. Omelette lovers immediately hit the ball, saying that this cholesterol is light because it is neutralized by the amino acid leucine contained in the protein. Who is right?

WHO experts have established a safe level of cholesterol per day: no more than 300 mg. One egg yolk contains about 200 mg. If we follow this principle, it turns out that the norm is 1.5 eggs per day?

For many years, domestic nutritionists have urged everyone to reduce the norm to two eggs every three days. However, the author of the book “Encyclopedia of Misconceptions” S. A. Mazurkevich states that this makes absolutely no sense. A healthy, active person can easily afford 1-2 eggs a day. Another thing is that the menu should be varied and balanced.

The American Heart Association shares the same opinion (although it does not absolve cholesterol of responsibility for cardiovascular disease). Not long ago she published the results of research that lasted 14 years! During this time, experts studied the gastronomic preferences of 120 thousand people. It turned out that there were approximately the same number of cases of cardiovascular problems among those who consumed up to 14 eggs per week as among those who reduced their consumption to two. Verdict of American cardiologists: 6-7 eggs per week!

Nutrition specialist Olga Shumskaya says that the cholesterol contained in eggs is truly harmless for a healthy adult, but fat can cause serious damage to both health and figure: “ One yolk contains about 7 g of fat. Accordingly, an omelet made from three eggs is 21 g. The daily lipid intake ranges from 18 to 25 g. Therefore, it is logical that after such a breakfast you should limit yourself in fat consumption during the day. And this is not entirely correct. Our diet should contain not only animal, but also vegetable fats».

There is a known case where a British resident ate up to 25 eggs daily for 15 years and his blood vessels were in perfect condition, without a single atherosclerotic plaque. Therefore, it is impossible to resolve the dispute without taking into account the individual characteristics of each person’s body.

« The permissible content of eggs in the daily diet depends not only on the general state of health, but also on weight, -

Eggs have long been firmly established in the human diet, both as an independent product and as part of a variety of dishes - they are not only tasty, but also very healthy. Let's figure out why eggs are good for the human body, and in what quantity they are safe to eat.

Composition and calorie content of chicken eggs

The nutritional value of the product is approximately 157 kilocalories for every 100 g of weight. Depending on the size, an egg can weigh on average from 50 to 70 g, that is, one piece will contain about 78 - 110 kilocalories. The yolk is much more nutritious than the protein - 358 kilocalories per 100 g of weight versus 45 kilocalories.

The main components of a chicken egg:

1. Fats, carbohydrates and proteins, including a number of essential amino acids
2. Fatty acid
3. Vitamins A, D, E, K and group B
4. Macro- and microelements: phosphorus, potassium, calcium, magnesium, iron, zinc and others.

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Dosage: How many eggs can you eat per day?

Although eggs are rich in substances that are beneficial and necessary for the human body, no one should abuse them, especially people with high cholesterol levels in the blood. The following amount is considered safe for humans:

• For healthy adults: no more than 3 pieces per day and 6-8 in total per week
• For adults on a therapeutic diet or with cholesterol problems: 2-3 pieces per week
• Athletes: up to 8-10 pieces every other day when gaining muscle mass or the same amount, but exclusively protein, when the drying phase is underway
• Elderly: 1-2 per day and up to 4-5 per week.

Egg yolk can be introduced into children's diets from about six months with the permission of the pediatrician. You need to start with small pieces, carefully monitoring the child’s condition and the absence of allergy symptoms. Protein is a much stronger potential allergen, and it is better not to give it to a child until about a year old. Starting from the age of one, by the age of three you can gradually increase the number of eggs in the diet from 1-2 to 3.

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How to eat correctly

Before eating, eggs must be heat-treated, and it is better to rinse the shell with water. You can’t eat them raw - you can catch salmonellosis or other dangerous diseases. In addition, the raw product is much less digestible and puts a lot of strain on the gastrointestinal tract, while fried or boiled eggs are absorbed almost completely. Yolk and white have a similar composition, although the yolk has more calories due to its higher fat content and is less likely to cause allergies. Therefore, when dieting for weight loss, it is recommended to eat protein, and if you are prone to allergies, it is recommended to eat yolk.

Other types of eggs

Although chicken eggs are most often used in Russian cuisine, they are not limited to them. A person can, without harm to the body, consume heat-treated eggs of many birds, both domestic ones like geese and ducks, and wild ones - blackbirds, seagulls or even penguins. But after chicken, quail are the most popular, and they differ from the former not only in a different color, smaller size and weight, but also in composition.

The nutritional value of these products is approximately the same - about 150 kilocalories per 100 g of weight. The weight of one quail egg, depending on the breed of bird, ranges from 9-18 g, respectively, the calorie content of a quail egg (one piece) is 13-26 kilocalories. Quail eggs are richer in micro- and macroelements and have a more delicate and light taste. Another plus is that there is a significantly lower likelihood of an allergic reaction. But the risk of contracting intestinal diseases when eating raw chicken and quail eggs is approximately the same, so the latter must also be boiled or fried before eating.

• The norm of quail eggs for an adult is up to 5-6 pieces per day and up to 20-25 pieces per week
• The product is introduced into the children's menu from about one year of age, starting with a couple of pieces per week
• By the age of three, this amount can be increased to 1-2 eggs per day.
• For ages 4-10 years, optimally no more than 3 pieces daily
• From 10 to 18 years old, children can eat up to 4 eggs per day.

Who should not eat eggs and when?

The only absolute contraindication to eating eggs is their individual intolerance. Elderly people should not give up the product completely, but its amount in the diet should be reduced - with age, eggs begin to be absorbed worse. If a person has diabetes, high cholesterol, diseases of the cardiovascular system, liver, kidneys and gastrointestinal tract, it is necessary to consult with your doctor. It will help determine how many eggs you can eat without harm to the body.

Summary

Eggs are a very healthy food product that everyone should have in their diet. They are rich in protein, including essential amino acids, valuable vitamins, micro- and macroelements. Regular moderate consumption of eggs will help maintain the health of the nervous and circulatory systems, improve bone health, and have a positive effect on memory and cognitive abilities.

1 Myth - Eggs increase cholesterol

There is an opinion that eating eggs greatly increases blood cholesterol levels. Why is cholesterol dangerous? It is deposited on the walls of blood vessels and clogs them. This interferes with normal blood flow and causes cardiovascular problems. However, it should be noted that cholesterol is not a harmful and dangerous substance that should be avoided and excluded from the diet completely. Cholesterol is an integral part of our body's functioning. The liver itself produces about 5 grams. cholesterol for normal functioning of the body. In addition, eggs, which do contain cholesterol in their yolk, also contain phospholipids, which eliminate the negative effects of cholesterol.

2 Myth - Eggs negatively affect liver function

This myth is based on the same fact that eggs contain large amounts of cholesterol. Our liver is a kind of workshop where cholesterol is processed and purified. But even if you completely eliminate cholesterol from your diet (which, in principle, is simply not possible with a nutritious diet), cholesterol will still be present in your body. After all, 80% of the daily cholesterol intake is produced by the liver itself. It turns out that by not receiving enough cholesterol from the outside, the liver works even harder? Why are there eggs? Just think about how much cholesterol is contained in sausage, smoked chicken or a piece of cake? This really negatively affects the functioning of the liver.

3 Myth - Eggs make you gain weight

The egg is very high in calories and nutritious. And so some have concluded that you can gain extra pounds from eggs. One egg contains 75 kcal. How much does a sausage sandwich contain? I think about 200-250 Kcal. That is, you need to eat at least 5 eggs. Try this, and you will find out that being full from 5 eggs and from one sandwich are completely different things. Eggs contain a lot of protein, and in any diet protein is the main element for weight loss. Eggs provide satiety and many benefits, and not only do they not contribute to excess weight gain, but, on the contrary, contribute to weight loss.

4 Myth - Eggs are only healthy when eaten raw.

On the contrary, raw eggs are practically not digestible in the human stomach. Moreover, by eating raw eggs, you risk getting salmonellosis. Of course, fried eggs in butter or even vegetable oil are not as healthy as soft-boiled or hard-boiled eggs, because they contain a lot of fat and carcinogens. Soft-boiled eggs are best for our body.

5 Myth - You can eat no more than 2-3 eggs per week

A person who is completely healthy and leads an active lifestyle, eating only healthy foods, should not seriously think about how many eggs he eats per week or per day. Naturally, there are still restrictions. It would be unwise to eat 20 eggs a day and still feel good.

Firstly, an excess of protein negatively affects the functioning of the gastrointestinal tract and can cause digestive and bowel problems. And in the daily diet there should be room not only for eggs, but also for cereals, fruits and vegetables, and meat.

Secondly, the person must be healthy. If you have liver or kidney problems, then it is prudent to reduce the consumption of not only eggs, but also all foods high in cholesterol.

Facts about eggs

Egg composition:

• Egg calorie content – ​​75 Kcal
• Cholesterol in 1 egg – 213 mg.
• Fat in an egg – 5g.
• Unsaturated fats -3.5 gr.
• Saturated fat – 1.5 g.
• Protein – 10-12 g.
• Choline – 251 mg.
• Phosphorus – 192 mg.
• Potassium – 140 mg.
• Calcium – 55 mg.
• Magnesium -12 mg.
• Vitamins: A, B1, B2, B6, B12, E, D.

Positive properties of eggs:

• Egg yolk contains phospholipids that lower blood cholesterol levels
• Egg white contains 90% of the valuable protein albumin
• Egg white contains about 7 essential amino acids
• eggs – 0 gr.
• Egg yolk contains lecithin, which affects fat metabolism in the body.
• Egg yolk contains a large amount of choline, a substance that prevents the deposition of cholesterol on the walls of blood vessels
• Egg white is the most digestible protein in the human body than any other animal protein.
• Eggs are a unique dietary product that contains substances that affect
• Egg yolk contains about 200 mg. cholesterol, which is essential for maintaining immunity and producing certain hormones (such as testosterone and estrogen)

How many eggs can you eat per day?

So, to summarize and learn some facts about eggs and their benefits for the human body, let’s ask ourselves the question: “How many eggs can you eat a day?” While studying this topic, I could not find an accurate and categorical answer to my question. Some argue that no more than 1-2 eggs per week should be consumed by the average person. Others say that eggs can be consumed without restriction.

As always, I have my own opinion on this matter. After studying some materials that presented the results of various experiments and statistical data, I decided that those who consider 1-2 eggs per week and those who allow one to eat more than 10 eggs per day were right. What led me to these conclusions:

1. No one doubts the benefits of eggs. Much has been said and written about this, and most importantly, it has been tested experimentally. Eggs are truly beneficial, even if they do have some side effects. Therefore, to eat or not to eat eggs cannot be a question. Eggs are a must!

2 . Protein is a component that is necessary and included in any diet and weight loss program. This fact is undeniable. Eating protein really helps you lose weight. And since my blog is dedicated to this very topic, I vote for consuming eggs for weight loss. If you want to be slim, eat eggs!

3 . The average person consumes about 200 eggs per year. At the same time, Americans consume a significantly smaller number of eggs - about 150 pieces, as they advocate a cholesterol-free diet. And the Japanese here set a record for egg consumption per capita per year - about 350 eggs. Now remember which of these nations suffers from heart disease, obesity, diabetes and other related diseases? From this we can only draw one conclusion - If you want to be healthy, eat eggs!

4 . All athletes are exposed to great physical activity. Their nutrient needs are higher than those of the average person. But an athlete’s nutrition is not only about extra calories, but about substances that will only have a positive effect on the human body. In this case, the egg is an indispensable product. To restore muscle mass, you need a large amount of protein and nutrients, microelements. Athletes find all this in eggs. Therefore, if you are an athlete or lead an active lifestyle, then eggs are a must!

Eat 1-2 eggs per week if:

• You have problems with your liver
• You have problems with your digestive tract
• You have high cholesterol levels
• You lead a sedentary lifestyle

Eat 1-2 eggs a day if:

• You have no problems with stool
• Your diet does not contain high amounts of saturated fat
• You are overweight
• Your daily activity level is average
• You work out at the gym less than 2 times a week

Eat up to 5 eggs a day if:

• Your job involves heavy physical activity
• You do not have liver problems
• You have no problems with the gastrointestinal tract
• Do you play a lot of sports?
• You go to the gym 4-5 times a week

How to choose and cook eggs

Color

Some argue that eggs with dark shells are healthier than eggs with white shells. However, this is a misconception, since the color of the shell depends on which chicken laid it. That is, the same chicken cannot lay both dark and white eggs. The color of the shell is the color of the future chicken.

There is also an opinion that a bright yolk color is preferable to a light one. The color of the egg yolk is affected by the amount of vitamin D that the hen received during laying the egg. The more the chicken was in the sun, the brighter the yolk will be. This is why domestic eggs almost always have a bright yellow yolk. However, today many manufacturers, in order to please customers, add special dyes to chicken nutrition that affect the color of the yolk.

Eggs tend to dry out. The longer the egg has been outside the chicken, the lighter it becomes. Therefore, some determine the freshness of an egg using a container of water. The more immersed an egg is in water, the fresher it is.

Size

The only thing that affects the size of an egg is, perhaps, its price. An egg of the highest category is significantly larger in size than an egg of the 1st category. Although it may happen that both of these eggs were laid by the same chicken. That is, the size of an egg is not at all an indicator of its quality.

Preparation

Eggs are best absorbed in the body after heat treatment. It is wiser to eat soft-boiled eggs, that is, 2-3 minutes after boiling. But such eggs must be eaten immediately. And in order for the eggs to be stored for a long time, up to 2 weeks, it must be hard-boiled - 6-7 minutes after boiling. Hard-boiled eggs are slightly less healthy than soft-boiled eggs, since they retain slightly less vitamins. But this amount is so insignificant that those who use vitamin-mineral complexes should not think about it.

You can and even need to eat eggs. If you want to lose weight, eat eggs! If you are concerned about your blood cholesterol levels, exercise; it helps lower cholesterol levels. I don’t think it’s worth talking about the benefits of sports.

And eggs can be completely useless if you use them as in this video. Although, this way you can have an interesting time...

Before getting a definite answer to this question, it is necessary to analyze several important facts about eggs. This topic remains relevant for quite a long time, so some say that you can eat 1-2 eggs a week, others - you can eat eggs without restrictions.

Everyone, like any member of our society, has their own point of view. Having studied a large amount of information about how much boiled eggs you can eat, you can come to the conclusion that both are right. Everyone has their own norm. What is this point of view based on?

1. First of all, chicken eggs are healthy. More than one scientific article is devoted to this statement. Therefore, a person simply needs to eat boiled eggs!
2. Secondly, no diet or weight loss program is complete without protein, as it promotes natural weight loss
3. Thirdly, every year every inhabitant of our planet consumes about 200 eggs on average. Continuing to discuss the question of how many boiled eggs you can eat, you should pay attention to the following fact: Americans eat the minimum number of eggs (150 pieces) per year, as they try to avoid foods rich in cholesterol, but the maximum number of eggs per year ( 350 pieces!) are eaten by the Japanese. And now, attention, the question: “Residents of which country most often suffer from diabetes?” Another plus in favor of eating eggs.
4. Fourthly, athletes experience great physical stress. Therefore, more than ordinary people, they need to replenish their body’s reserves of nutrients and microelements that eggs are rich in.

How many boiled eggs can a healthy person eat per day?

Nutritionists recommend eating no more than 1 boiled egg per day. This will ensure that the amount of cholesterol obtained from food is not exceeded. An egg contains about 350 mg, and a person can receive no more than 400 mg per day. Let us draw your attention to the fact that the cholesterol contained in the egg is nutrition for human nerve cells. In addition, white is much healthier than yolk. Therefore, you can safely consume 3-4 proteins per day. Accordingly, the norm per week is 3-5 eggs.

How many boiled eggs can children eat per week?

Protein simply needs to be given to children, as it contributes to the proper development of the child’s body. It contains microelements that improve skin health and have a beneficial effect on skin condition. Do not forget that eggs are a product strictly contraindicated for allergy sufferers. Therefore, children under 1 year of age should receive eggs as food strictly on the recommendation of a doctor. Children 1-6 years of age can eat no more than two eggs per week. After 6 years, you can eat no more than 4 eggs per week.