Eggs: Everything you need to know about this nutritional treasure

Eggs have a high nutritional value and are classified as foods that are an important source of protein of great biological value. Their basic macronutrients include proteins in the egg white and saturated, monounsaturated and polyunsaturated fatty acids in the yolk. For this reason, eggs belong to the category of red and white meat, fish and seafood.

Eggs are an excellent choice in a balanced diet as they provide the body with a wealth of important nutrients, such as vitamins A, D, B12, thiamine, riboflavin and choline.

According to the National Dietary Guide, the general recommendation for egg consumption is up to 4 eggs/week, taking into account the eggs that are also used in the production of sweets and foods.

For children, the recommendation is 4 to 7 eggs a week. However, the above recommendations may be modified based on the individual's health status and medical history.

In the past, the belief that the consumption of eggs is likely to increase total blood cholesterol levels pushed the population to reduce or even eliminate the egg from their diet.

Today, recent literature proves that eggs are not only not an enemy of health, but can be a strong ally in the prevention and treatment of problems such as osteoporosis, Alzheimer's disease and in promoting the correct development of children.

There are ways a person can consume eggs without worrying about their lipid profile. It is important to emphasise that even people with high levels of bad cholesterol (LDL-cholesterol) in the blood can consume eggs.

A study published in 2019, with the contribution of the American Heart Association, does not prove a direct correlation between dietary cholesterol and cardiovascular risk. So, eating cholesterol does not necessarily mean your blood cholesterol will increase.

Someone with a burdened lipid profile can follow some basic rules:

Rule 1: Avoid eating eggs on the days when you have chosen to eat red meat. However, it would be good to eat them when consuming pasta or oily foods.

Rule 2: Combining eggs with vegetables can also help better absorb nutrients found in vegetables, such as vitamin E and carotenoids. These are fat-soluble vitamins that need fat to be absorbed.

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