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Health benefits of egg and why you should not eat too much of it

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Eggs are laid by female animals of many different species, including birds, reptiles, amphibians, mammals, and fish, and have been eaten by humans for thousands of years. Other poultry eggs including those of duck and quail are also eaten. Fish eggs are called roe and caviar. Egg yolks and whole eggs store major amounts of protein and choline, and are widely used in cuisine.

When properly prepared, eggs can be part of a healthy diet. In fact, according to the U.S. Department of Agriculture, eggs are one of the most nutritious foods available. Along with the many advantages of eggs, however, come some disadvantages, especially if eaten in excess. The amount of eggs you should consume is based on your age and heart disease risk.

Advantages

Eggs are an excellent source of nutrients, such as phosphorous, vitamin A, B vitamins, vitamin D, vitamin E and protein. One large egg provides 6 grams, and two egg whites contain about 7 grams of protein. Eggs are considered high-quality protein because they contain all of the essential amino acids your body needs on a daily basis.

Disadvantages

Eggs are high in dietary cholesterol, a contributor to heart disease, and can lead to food poisoning if not cooked properly. A review published in a 2010 edition of the “Canadian Journal of Cardiology” reported that people at risk for heart disease should limit cholesterol intake, especially from egg yolks, which contain about 184 milligrams of cholesterol per yolk. The same review encouraged limiting dietary cholesterol to less than 200 milligrams per day to reduce heart disease risk. Medline Plus recommends limiting egg consumption to four eggs or fewer per week. Salmonella bacteria are often present in eggs, and can cause illness if the eggs are not thoroughly cooked. Hard-boiled and scrambled eggs are safer than eggs with runny yolks.

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Egg Whites: Pros and Cons

Egg whites lack vitamins A and D, which are present in egg yolks. However, egg whites are cholesterol-free and contain few calories. Two egg whites provide about the same amount of protein as one whole egg; however, two whites only contain 34 calories against 55 calories in one large egg yolk. Therefore, egg whites are an excellent high-protein alternative for those who want to curb their risk for heart disease.

Omega-3-Enriched Eggs

Though usually more expensive, some eggs are high in omega-3 fatty acids because they come from chickens fed an omega-3-rich diet; this type of nourishment may include soybeans or flaxseed, for example. Agreeing to Harvard School of Public Health, omega-3s may protect you against heart disease. Since omega-3 fatty acids are essential for proper fetal growth and development, they are important for pregnant women or women who may become pregnant. If eggs are supplemented with omega-3s, the nutrition label normally provides information about the amount of omega-3s provided in each egg.

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