Is it alright to eat one egg per day?

Is it okay to eat one egg per day?

Eggs are a convenient, inexpensive food that can be used in many dishes. However, for many years, doctors have found that eggs contain cholesterol, which can raise blood cholesterol levels and increase the risk of heart disease. As a result, adults have been advised not to eat more than three eggs per week. However, more recent research has found that the cholesterol in eggs has very little effect on blood cholesterol levels.

 

As a result, there has been a campaign to encourage people to eat more eggs and increase the recommendation to one egg per day. Is this new advice valid, or is it just a marketing ploy? This is a question that many people wonder about.

 

Eggs are composed of three main parts:

 

1. Shell: A hard outer covering.
2. Egg white: A clear or pale yellow liquid surrounding the yolk.
3. Egg yolk: A round, orange or red center. If the egg is fertilized, the yolk can change into an embryo and hatch into a chick.

 

Nutritional values

Eggs are a highly nutritious food containing various nutrients. Egg whites are rich in high-quality protein, containing essential amino acids necessary for the body. Egg yolks contain various nutrients, including proteins, fats, vitamins, and minerals.

Most of the fat in egg yolks is unsaturated fat, including omega-3 fatty acids, which help reduce the risk of heart disease. This is similar to the valuable fats found in salmon and other seafood. Cholesterol is present only in egg yolks and not in egg whites.

Other nutrients include iron, folic acid, riboflavin, choline, and vitamins A, B, D, and E. The only vitamin not found in eggs is vitamin C. The iron in eggs is comparable in value to that of animal meat, but it is easier to chew and not as tough as meat, making it suitable for infants and elderly individuals with dental problems. Folic acid helps prevent blood clotting and congenital disabilities, making it essential for pregnant women. Choline supports cognitive function and development in growing children.

 

It is evident that eggs are a highly nutritious food, providing almost all essential nutrients at a lower cost than other foods with similar nutritional value. Eggs can be prepared in various ways.

 

Eggs, Cholesterol, and Heart Disease

 

In the medical community, there has been concern about the cholesterol in eggs potentially causing high blood lipid levels, which could increase the risk of heart disease. However, subsequent research has found that the cholesterol in eggs only slightly increases blood cholesterol levels. As a result, fears about the cholesterol in eggs have diminished. The American Heart Association (AHA) has changed its recommendations for egg consumption, shifting from a previous guideline of no more than three eggs per week to no more than one egg per day.

 

Safety

One risk associated with eggs is the presence of the Salmonella Enteritidis bacteria, which can cause abdominal pain and diarrhea. There are two main reasons for the contamination of eggs with this bacteria. The first and most significant cause is the presence of blood or feces on the eggshell during collection, resulting from unclean and unsanitary chicken rearing environments. Therefore, when choosing eggs, select those with clean shells and no contaminants on the surface. If the eggshell is heavily soiled, clean the surface before storing it. The second cause is the infection of the hen, with the bacteria becoming embedded in the egg, leading to the presence of the bacteria in the egg yolk. To prevent infection, avoid consuming raw eggs and ensure they are cooked before consumption.

 

Salmonella thrives at room temperature but does not grow well in colder temperatures. Therefore, store eggs in the refrigerator. Eggs can be stored in the fridge for up to three weeks without spoiling.

 

Eat Smart

In addition to cooking eggs thoroughly, consuming eggs in the form of boiled, poached, or scrambled eggs contains less fat than other egg preparations. When preparing fried or omelet eggs, use unsaturated oil. Foods to consider include egg salads or spicy egg salads, as they provide nutrients from the eggs, fiber, and vitamin C from vegetables and fruits.

 

Avoid foods like breakfast sandwiches with fried eggs, bacon, and sausages, as they contain high amounts of fat from the bacon, frying oil, and butter used on the bread. Choose to eat larger eggs, such as chicken or duck eggs, rather than smaller eggs, like quail eggs, because the cholesterol content in larger eggs is lower than in smaller eggs when compared in equal quantities.

 

Is it alright to eat one egg per day?

For most people, consuming one egg per day is not excessive, especially for children who are growing and for elderly individuals who may have dental issues and cannot consume other sources of protein. It is recommended to eat eggs as a protein source instead of meat for elderly people. If someone has high blood cholesterol, they may want to avoid consuming egg yolks in some meals and eat only egg whites.

 

People who should limit their egg consumption to no more than 3 eggs per week are those with high blood cholesterol levels who need to control their cholesterol intake. Those with egg allergies should also avoid eating eggs to prevent allergic reactions.

 

Thailand is fortunate to have year-round egg production from good and clean sources at affordable prices. Therefore, it is recommended to choose eggs as a protein source over meat, as the nutritional value of eggs is excellent.