Chicken eggs – a unique product that has many useful properties and contains a huge amount of useful substances for the human body.
But, at the same time, almost everyone knows the fact that eating eggs in large quantities can harm the body.
So what is the daily and weekly rate of consumption of chicken eggs, and do quail eggs have similar properties?
How much can you eat eggs a day without risk to health
Eggs are included in the diet of almost every modern person. People eat poultry eggs for many centuries, not only chickens – eggs of quails, geese, ducks and some other species of birds are also suitable for eating. At the same time, they are not necessarily cooked or fried, they are quite suitable for consumption in raw form. The most popular eggs are domestic chicken, because they have excellent taste and quickly satisfy your appetite.
Useful properties of chicken eggs
The egg of the chicken consists of yolk, protein and shell. Each of these elements has its own unique properties and benefits. Even the shell, which is usually discarded, contains such useful trace elements as calcium, iron and phosphorus, so some nutritionists are recommended to eat in crushed form.
In 100 grams of this product contains about 150 kcal, 12-15 g of protein, 10-12 g of carbohydrates, as well as water. In hen eggs contain substances useful to the human body such as lecithins, iron, amino acids, choline, vitamins of group B, E, D and K. During the heat treatment, the ratio of these substances varies, but the boiled eggs are better absorbed by the body than the raw ones.
Harmful properties of chicken eggs
The main danger that hides a chicken egg is cholesterol. One egg contains an average of 180-200 mg of cholesterol, which is slightly more than half the daily rate for an adult. An increase in the level of this substance in the blood can lead to such serious diseases as diabetes, and stroke, kidney and pancreas diseases, and also contributes to the formation of excess weight.
The main danger of cholesterol is that the consequences of increasing its level do not appear immediately. Therefore, eating a dozen eggs a day, a person will not feel any signs of malaise. With a constant excessive use of eggs for food, cholesterol will accumulate gradually in the form of plaques and only after a time you can see harmful consequences for the body. It should also be taken into account that cholesterol in the egg whites contains much less than in the protein. Therefore, when eating only egg white, the harm to the body is much less.
And yet, how much can you eat eggs a day without being afraid for your health? According to the results of medical research, the use of 2-3 average eggs a day in 70% of cases does not lead to an increase in the level of cholesterol. In the remaining 30% of cases, only a slight increase is observed, which does not cause significant changes in the body.
Not all eggs are alike
In addition to cholesterol, chicken eggs have another unpleasant property – they can accumulate the harmful substances received by the chicken from the outside. It can be both dangerous intestinal bacteria, such as salmonella, and harmful substances that can be contained in a special bird food. Therefore, eggs of domestic chicken are considered more useful, since a bird grown at home, spends more time on the street and eats natural fodder.
How much can you eat eggs in a week?
It should be understood that the rate of consumption of eggs depends not only on the properties of the eggs themselves, but also on age, the state of human health and its physical loads. For example, for people with a sedentary lifestyle, overweight and diabetes, the consumption of chicken eggs should be reduced to a minimum.
How much can you eat eggs a week for an adult?
For an adult healthy person receiving moderate exercise, the rate of consumption of eggs is 3-5 pieces per week. In this case, if you eat only proteins that contain less cholesterol than yolks, one egg can be replaced with 3-4 proteins without a health risk.
How much can you eat eggs a week for a child?
Eggs are referred to those foods that can cause an allergy in a child. Therefore, enter them into the diet should be gradually, starting with one year and only in the form of proteins. If the boiled protein does not cause an allergy, you can start giving yolk. For a small child, the norm is 1-2 eggs per week.
How much can you eat eggs a week for an athlete?
The athlete’s body experiences more physical activity, so it needs more protein. Therefore, for people engaged in power sports, the rate of consumption of eggs is increased and can be up to 10-15 pieces per week.
How much can you eat quail eggs a day?
Eggs quail in its composition are similar to chicken, although there are some differences. First of all, they differ in size and weight, which is only 10-15 grams. In addition to containing a large number of useful substances, including iron, potassium, phosphorus, copper, cobalt, amino acids and vitamins of groups A, B and PP, quail eggs differ from chicken with excellent taste, as well as healing qualities. Due to this, they are recommended to use it in raw form. Eggs of quails are recognized as a good tool in the fight against diseases of the digestive system, anemia and anemia, perfectly suitable for preventive purposes.
Like eggs of chickens, quail eggs contain cholesterol. In addition, their shells are thinner, so the risk of entering dangerous eggs into the egg is large enough.
How much can you eat quail eggs a day?
• Children from 1 to 3 years: 2 quail eggs.
• Children from 3 to 10 years: 3 eggs.
• To teenagers: 4 eggs.
• Adults: no more than 6 eggs.
• Elderly: no more than 4 eggs.