Eating an egg a day: be careful, here’s what happens

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Protein-rich foods are a key component of a healthy, balanced diet, and eggs are one of the most accessible and nutritious protein foods available. However, over the years, opinions on how often it is safe to consume eggs have changed. For decades, dietary recommendations have varied, and what was once considered harmful to health is now being reevaluated. Among the most debated issues is that relating to the daily consumption of eggs. In this article, we will explore the effects of eating an egg a day and what happens to your body when you adopt this habit.

1. Nutritional benefits of eggs

Eggs are an excellent source of proteins with high biological value, which provide all the essential amino acids necessary for the correct functioning of the human body. Additionally, they are rich in vitamins and minerals, including vitamin A, vitamin D, B vitamins, iron, zinc and selenium. These nutrients are essential for bone health, brain function, vision and the immune system.

2. Effects on cholesterol

One of the main concerns about eating eggs is their cholesterol content. Eggs are rich in cholesterol, mainly contained in the yolk. However, in recent years, much research has shown that dietary cholesterol has less of an impact on blood cholesterol levels than previously thought. The liver regulates cholesterol production based on dietary intake, so if you eat eggs, the liver produces less.

Recent studies suggest that, for most people, eating an egg a day does not significantly affect blood cholesterol levels and may even increase “good” cholesterol (HDL) compared to “bad” cholesterol (LDL). However, for some people with pre-existing conditions such as diabetes or hypercholesterolemia, it may be advisable to limit egg consumption or consult a healthcare professional.

3. Effects on body weight

Eggs are a highly satiating food, thanks to their protein and healthy fat content. Eating an egg a day can help control your appetite and reduce hunger between meals, which could aid in weight maintenance or loss. However, it’s important to consider how eggs are prepared: fried in oil or butter add calories and saturated fat, while hard-boiled, scrambled or boiled eggs are healthier options.

4. Supply of antioxidants

Eggs are rich in antioxidants like lutein and zeaxanthin, which are important nutrients for eye health. These compounds may help protect the retina from the damaging effects of free radicals and may reduce the risk of developing age-related eye disorders such as macular degeneration.

5. Individual considerations

As with any food, the effect of eating eggs may vary from person to person. Some people may tolerate one egg a day well, while others may notice adverse health effects. It’s important to take your health, pre-existing conditions, and the rest of your diet into account when making food decisions.

In conclusion, eating an egg a day can be part of a healthy, balanced diet for many people. Eggs provide a wide range of essential nutrients and can contribute to a satiating, protein-rich diet. However, it is important to consider your individual needs and consult a healthcare professional if you have concerns about your egg consumption. With proper moderation and a variety of foods, you can enjoy the nutritional benefits of eggs without undue health concerns.