What is the safe amount of eggs you can have weekly? This matter has already been touched upon on AfterWorkout.com, but some doubts regarding eggs still raise some excitement and are a source of controversy. The most urgent seems to be the answers to the question of a safe amount of eggs you can eat a week, or if such dose can be accurately determined.
What is there in an egg?
As you known a hen's egg is composed of white, yolk and shell. It turns out that each of these components is a source of entirely different materials. From a nutritional point of view, formulation of the first two components is of high importance (although the last one, that is shell, also has its advantages: it is a rich source of calcium). So let's take a closer look at what exactly they are.
No doubts, the most valuable component of an egg is its yolk. It contains a large dose of high quality protein, fat (both saturated and mono- and polyunsaturated fatty acids and valuable phospholipids such as lecithin), vitamins (including vitamin D) and minerals. The part known as white consists mainly of water and protein and bioactive compounds intended to protect the embryo (a part present in yolk) from the influence of external factors, including a variety of pathogens. For this and also other reasons, there has been intensive research aimed at creating a line of food supplements containing components isolated from eggs.
However, if you take a general look at egg's composition, you will quickly come to the conclusion that it is a real nutritional bomb filled with protein, phospholipids, vitamins, minerals and bioactive peptides. So where the fear of eggs comes from and why there are recommendations to limit their consumption for sake of your health? Let me remind you that until recently doctors and nutritionists recommended that the amount of eggs you can safely have a week did not exceed two pieces. These days, this view has been liberalized and now it is suggested to not exceed five eggs a week.
Eggs and cholesterol
Of course, the controversy around eggs are associated with the fact that they contain a lot of cholesterol, which is widely seen as sheer evil, posing a threat to the health of your cardiovascular system. In fact, such a simplistic way of thinking often leads to wrong conclusions. Cholesterol is really necessary for proper organism's functioning. It is used for example in the synthesis of steroid hormones, bile acids, vitamin D, as well as is an integral part of cell membranes.
The most important thing is that, thankfully, your body has got the ability to synthesize and manage cholesterol production on its own and control the production and circulation. Sometimes, however, these mechanisms operate improperly, which leads to health problems. But has it really anything to do with amount of eggs you eat? Analysis of results of many scientific studies shows there is no such indication.
Cholesterol is not the problem
In fact, the problem is not cholesterol itself, neither the one present in the food you eat, nor that produced in your body, but actually incorrect management of this compound, which can promote, inter alia: obesity, insulin management disorders, prolonged inflammation etc. Of course, normal functioning of lipid metabolism may be significantly related to diet, and by changing eating habits you can achieve distinct improvement in metabolic health. It's just that it is not eggs consumption that is the problem.
You should know that there are studies that not only demonstrate that daily consumption of eggs (14 pcs. per week) has no adverse effects on lipid profile, but moreover it was observed that adding eggs to the daily menu leads to favorable changes in proportions of different lipoprotein fractions! Simply put: inclusion of eggs in your menu can in certain cases favorably influence health indicators and metabolic markers of risk for cardiovascular disease development, such as ratio of total cholesterol to HDL cholesterol and ratio of triglyceride to HDL! If you are interested in more information on this subject, I encourage you to take a look at bibliography at the end of the article.