How many eggs a week are healthy?

PC. Luis Quiroz Ravines

Did you know that egg yolk protein, it is one of the best proteins in the world? And also provides significant amounts of vitamins: A, D, E, B6, B12, B1, B2, folic acid, pantothenic acid, thiamine, niacin, phosphorus, zinc, iron, magnesium, calcium, and also has essential hill for eyesight and memory in the embryonic stage and a series of carotenes with antioxidant activity. The egg is also valuable, almost 50% is pure high-quality protein.

They are abundant in egg yolk, lutein and zeaxanthin, that play a fundamental role in the macular region of the retina that is finally reflected in the visual function.
The clear provides about 17 calories and the yolk about 60 calories. The yolk is between 4 to 5.5 grams of fat per unit but only 1.5 grams are saturated fat, the remaining are mostly monounsaturated very beneficial to the body.

But if the egg has many nutritional properties why its consumption is limited and looks with fear?
Perhaps because of the belief that their high cholesterol content increases the risk of coronary heart disease or perhaps follow recommendations of international organizations that do not advise eating eggs regularly.
For example, the Public Health Agency of US has long suggested their citizens limit the intake of eggs. And the World Health Organization recommends a maximum consumption of ten eggs a week.

Eggs Are Healthy ..?

Egg yolk has been demonized since the 90's, claiming to be potentially dangerous for heart health and be the cause cholesterol levels to skyrocket

But what  says the scientific evidence

Many studies have confirmed the lack of association between coronary heart disease and egg consumption.
Dr. Steven Nissen, a cardiologist at the Cleveland Clinic says that only 20% of the cholesterol in the blood is provided by the diet, because the body needs cholesterol, the liver produces the rest of the required cholesterol.

In a study published by the American Journal of Clinical Nutrition, it is shown that even in people who carry the ApoE4 gene that makes them very susceptible beings of heart disease, intake of eggs not is associated with an increased risk of heart disease.

The University of Connecticut has studied in depth the cholesterol and egg consumption. Dr. Maria Luz Fernandez, one of the researchers, concludes that even the consumption of three to four eggs a day, does not affect cholesterol levels or those healthily influences cholesterol levels.

A recent study shows that eating two eggs a day on a regular basis does not increase cholesterol levels or affect the balance of lipids because the saturated fat content in the egg yolk is very low.

Healthy egg properties

  • Eggs promote brain health
  • Eggs are rich in essential for the development of memory and brain in the embryonic stage and even in the newborn hill. A pregnant woman, eating an egg every day, provides 28% of daily needs of important hill during periods of pregnancy and lactation.
  • Eggs can help you to lose weight
  • Eggs have a high satiety index, 50% higher than cereals, especially if accompanied with a toast. Start the day with a breakfast with eggs, increasing the feeling of satiety can help you lose weight.

The egg a superstar among foods

The egg has the best amino acid profile and contains a variety of minerals and vitamins and provides the highest quality protein that can supply any food.
Among its highlights the valuable nutrients is choline, a B vitamin necessary for the brain. Generates neurotransmitter acetylcholine a major direct effects on memory and muscle control. One egg yolk provides about 215 grams of choline.

The egg also provides significant amounts of lutein and zeaxanthin, antioxidant carotenoids that are deposited in the retina, but the body does not manufacture so must be obtained from food. They are particularly valuable for eye health. The egg yolk is so valuable, containing 100% of carotenoids, vitamins A, D, E, K, essential fatty acids, calcium, etc. Egg white contains between 55 and 80% riboflavin, potassium and proteins. Yolk up to 80% selenium, magnesium, copper

Eating eggs will provide valuable nutrients, yolk over 90% of iron and calcium and white is almost half egg protein. October 8th is World Egg Day.

NOTE: Luis Quiroz Ravines is a Peruvian journalist specializing in Natural Health, author of an effective treatment to stop hair loss naturally. Learn MORE at:

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