How many eggs should you eat for breakfast?

Nutritional components in an egg

According to the U.S. Department of Agriculture (USDA), a medium-sized egg contains approximately 70 calories, 6 grams of protein, 5 grams of fat, and 187 milligrams of cholesterol.

Eggs contain vitamins A, D, E, K, B1, B6, B12, and other vitamins, with relatively high levels of vitamins D and B12. Vitamin D helps absorb calcium, playing a crucial role in bone and muscle development. Vitamin B12 helps the body's nervous system function normally.

The protein in eggs is of good quality and contains essential amino acids necessary for the human body, providing the energy needed for the body and aiding in tissue repair.

Eggs are divided into egg whites and egg yolks, and the nutritional content of these two parts differs significantly. Egg whites are low in calories and high in protein. Egg yolks mainly contain fat, minerals, and vitamins. Compared to egg whites, egg yolks are a more complex combination.

How many eggs should you eat for breakfast?

How many eggs should you eat each morning?

According to the Lao Dong newspaper, citing the AHA & NIH website, a study from the American Heart Association states that eggs are a high-quality source of protein, vitamins, and minerals such as vitamin B12, riboflavin, and selenium. However, the main issue is the amount of cholesterol in eggs. A large egg contains approximately 186mg of cholesterol, mostly in the yolk.

Although some recent studies have shown that dietary cholesterol does not directly impact blood cholesterol levels in most healthy individuals, some people still tend to experience increased LDL cholesterol (bad cholesterol) levels when consuming cholesterol-rich foods. Therefore, experts recommend limiting egg consumption if you have a history of heart disease or high cholesterol.

Eating 1-2 eggs a day is safe for healthy individuals with no risk of cardiovascular disease. For those at risk of cardiovascular disease or who already have cholesterol problems, egg consumption should be limited, with an optimal serving size of 3-4 eggs per week.

A Harvard University study on diet and cardiovascular disease found that people who consume eggs daily may experience certain cardiovascular health problems, especially those with diets high in saturated fat and low in fiber.

Eating eggs may not increase the risk of cardiovascular disease for healthy individuals, but other factors such as lifestyle, overall diet, and genetics remain more important in assessing the impact of eggs on health.

Therefore, the number of eggs eaten for breakfast depends on individual health and potential risk factors. For healthy individuals, eating 1-2 eggs per day is safe, but for those with cardiovascular problems or cholesterol issues, limiting the number of eggs or choosing to eat only egg whites may be a reasonable option.

Ha An (Compiled)

Source: https://vtcnews.vn/bua-sang-nen-an-may-qua-trung-thi-tot-ar909349.html