Eggs are a widely loved food that is favored for its high nutritional value and affordability.
Someone even said, "You can do without meat, but you can't do without eggs." ”
However, many of the theories about eggs are often confusing, and some have even become enigmatic legends.
Today, we're going to demystify the legends about eggs that you might believe and see if they're true or not.
1
Nutritional value of eggs
Protein:
Eggs are a source of high-quality protein, with a high protein content, a comprehensive amino acid composition, and easy absorption by the body.
Fat:
The fat in eggs is mainly concentrated in the yolk and contains a variety of fatty acids, including beneficial monounsaturated fatty acids and polyunsaturated fatty acids.
Vitamin:
Eggs are rich in many vitamins, especially vitamins A, D, E, K, and B vitamins such as vitamin B2 (riboflavin) and vitamin B12.
Cholesterol:
Egg yolks contain more cholesterol, but studies in recent years have shown that moderate intake of eggs has less effect on blood cholesterol levels.
Antioxidants:
Egg yolks also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.
Minerals:
Eggs contain minerals such as potassium, sodium, calcium, iron, magnesium, etc., among which iron has a higher absorption rate.
2
6 myths about eggs
You can't eat eggs on an empty stomach
Modern nutrition holds that healthy adults are perfectly fine with eggs on an empty stomach. The protein in eggs is broken down into amino acids, and fat is also broken down into fatty acids and glycerol, which can be effectively absorbed by the body. Moreover, the high-quality protein in eggs is beneficial for the body's morning energy supply and for the repair of muscle tissue.
However, for people with stomach problems or digestive sensitivities, eating eggs on an empty stomach may cause discomfort, and such people should avoid eating eggs on an empty stomach or choose to eat them as a snack after a meal
Native eggs are more nutritious
There is a common belief that native eggs are more nutritious due to their natural free-range nature. However, studies have shown that eggs produced by fed chickens are more balanced in terms of nutrient composition. Although native eggs may have a slightly higher fat content and a better taste, their nutritional stability is not as stable as that of eggs that have been scientifically fed and proportioned.
Eggs can cause elevated blood lipids
Elevated blood lipids are metabolic problems caused by a variety of factors, not just egg intake. In fact, the fat content in eggs is not high, and moderate consumption will not directly lead to an increase in blood lipids.
Eggs can still be eaten after a long period of storage
Storing eggs for too long, especially at inappropriate temperatures, increases the risk of bacterial growth. Although eggshells have some protective effect, they are not enough to completely prevent bacteria from entering. Therefore, it is recommended that fresh eggs be consumed as soon as possible, washed after purchase, and stored in the refrigerator.
The plant protein in eggs is better than animal protein
This is a misconception. Egg protein is a high-quality animal protein that contains all the essential amino acids and is easily absorbed by the body. While plant-based protein comes from a wide range of sources, not all plant-based proteins are superior to egg protein.
The number of eggs eaten per week
Studies have shown that eating 5 eggs a week can reduce the risk of type 2 diabetes and high blood pressure, but there are also studies that show that too many eggs are not good for your health, and it is recommended to consume no more than 6 eggs per week. Therefore, the amount of eggs consumed should be decided based on the individual's health status and nutritional needs.
3
Children and the elderly
How to eat eggs
child
Eat in moderation: Eggs in moderation for children can provide high-quality protein, vitamins and minerals that aid growth and development. However, care should be taken not to overdo it, so as not to increase the burden on the kidneys.
Cooked to eat: To ensure food safety, children should make sure that eggs are fully cooked when consuming them. Cooking methods such as omelettes, scrambled eggs, etc., can increase children's acceptance of eggs.
Varied diet: Children should have a varied diet and should not be overly dependent on eggs. It should be paired with other foods such as meat, soy products, vegetables and fruits for balanced nutrition.
Avoid allergies: Some children may be allergic to eggs, parents should pay attention to observe children's reactions to eggs, and avoid eating them if they have allergic symptoms.
senior citizen
Easily digestible forms: Older people may have reduced digestive capacity, so when consuming eggs, you can choose more digestible forms, such as egg drop soup, steamed egg custard, etc.
Pay attention to intake: Moderate consumption of eggs in the elderly can provide necessary nutrients, but excessive intake should be avoided, especially in the yolk part of the egg with high cholesterol.
Complementary diets: Diets for older adults should focus on complementarity, i.e., with other foods to meet nutritional needs. For example, eating eggs with whole grains, vegetables, and fruits can increase feelings of fullness while getting more nutrients.
Health management: If the elderly have special health conditions, such as hypertension and diabetes, they should adjust their diet under the guidance of a doctor, consume eggs in moderation, and pay attention to the overall balance of diet.
Whether you are a child or an elderly, you should pay attention to the balance of your overall diet when consuming eggs to ensure that you are getting the nutrients you need from a variety of foods. At the same time, attention should be paid to the individual's health and food tolerance, consume in moderation, and consult the advice of a professional dietitian or doctor if necessary.