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Health benefits of eating eggs

Eating an egg daily is not harmful to your health and can even bring several benefits to your body such as helping to control cholesterol, boosting muscle mass or preventing eye diseases, for example.

The egg has been known to harm your health because its yolk is high in cholesterol, but studies show that cholesterol present in natural foods have a low risk of being bad for your health, because processed foods are the ones that deregulate cholesterol, such as bacon, sausage, ham, stuffed biscuits and fast food.

So, you should ideally cook an egg in the most natural way possible, with water, for example, avoiding using processed fats like oil or butter.

Health benefits of eating eggs

How many eggs should you eat a day?

Studies do not show a consensus on the amount of eggs allowed each day, but consuming about 2 to 4 units a day has benefits for your health. If you have diabetes, it is best to consume at most 1 to 2 eggs a day, along with a balanced diet to maintain proper cholesterol and blood glucose levels.

Although an egg is a very rich food, it also has calories and therefore those who are doing very restrict diets for weight loss should consume eggs in moderation.

8 Health benefits of eggs for your health

In addition to not harming your heart, other benefits are:

  1. Increased muscle mass because it is a good source of protein;
  2. Prevents diseases such as cancer, being rich in antioxidants such as tryptophan and tyrosine;
  3. Decreases the absorption of cholesterol in the intestine by being rich in lecithin;
  4. Prevents premature aging by being rich in selenium, zinc and vitamins A and E;
  5. Fights anemia, by containing iron and folic acid;
  6. Protects vision by containing antioxidants lutein and zeaxanthin;
  7. Maintains bone health by containing calcium and phosphorus;
  8. Helps in the formation of fetal memory and prevents breast cancer because it also contains choline;

Egg is usually not indicated for people with an allergy to albumin, which is the protein present in the egg white. 

Health benefits of eating eggs

How to prepare eggs in a healthy way

Below are some of the healthy ways to prepare an egg and obtain the benefits of this food:

1. Microwave cooked

An easy and practical way to prepare an egg is in the microwave as it does not need oil. For this you should heat a deep dish in the microwave for 1 minute, open the egg in the dish, season it and then poke the yolk so that it does not burst with the heat. Then put everything in the microwave for another minute.

2. Make a poached egg

To make a poached egg you should put a pan of water to boil and when the first bubbles appear, stir the water with a spoon, always turning in the same direction. Then you should break the egg carefully into the pan, letting the egg cook for about 7 minutes. Finally, it should be removed with the aid of a skimmer, allowing the water to drain before placing it on the serving dish.

3. Fry the egg with water

To avoid the use of oil, place the egg in a well-heated nonstick skillet, add 1 tablespoon of water and cover the skillet so the egg cooks with the steam.

4. Egg farofa

For each egg you should use 4 tablespoons of cassava flour, 1 tablespoon of chopped onions and half a tablespoon of oil, butter or margarine. You should brown the onion in the butter, add the egg and when it is almost cooked, add the flour gradually.

5. Egg white omelet

For those who can not eat egg yolks in excess, you should ideally make an egg white omelet.


  • 3 egg whites;
  • 1 tablespoon of water or milk;
  • 1 cup of cooked vegetables (tomato, carrot, broccoli);
  • ¼ cup of tea of cottage cheese or ricotta;
  • Salt and pepper to taste

Preparation method

In a bowl, combine the egg whites, the milk and the seasonings. Put in a preheated skillet and cook for 2 minutes. Add the stuffing made up of vegetables and cheese, or fill as you prefer, letting the cheese cook until it melts.

Raw eggs increase the risk of an intestinal infection

Raw or bad eggs may contain salmonella bacteria, which cause fever, vomiting, and severe diarrhea and can be even more dangerous in children. This is why you should avoid consuming them when they are under cooked and avoid products that have raw eggs as ingredients, such as mousses, mayonnaise, toppings and cakes.

The best choice is to consume a boiled or fried egg without adding oil or butter, so as not to increase the amount of calories and fat consumed in your diet.

How to see if an egg is good

A good way to know if the egg is still good to consume is to place it still intact into a glass of water. If it floats it is because it  contains too much air in its interior, and so it is old or spoiled and should not be consumed. You should ideally consume an egg that stays in the bottom of the cup or in the middle of the water.

White or brown eggs have the same health benefits, and it is important at the time of purchase to observe only the quality of the shell, which should be clean, dull and free of cracks. When it is time to prepare them you should verify if the egg white is thick and viscous and the yolk firm and centralized, without undoing itself after the shell breaks.

It is also important to remember that eggs should be stored in the refrigerator, preferably indoors, because the door suffer a lot of temperature variations, which impairs the conservation of this type of food.


  • AMERICAN HEART ASSOCIATION . Are eggs good for you or not?. Link: <www.heart.org>. Access in 25 Mar 2019
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