How many eggs should you eat every day?

People with high blood fat and high cholesterol should not eat more than 3 eggs per week. It is more appropriate to eat one egg every other day, or half a day.

Egg yolks contain high cholesterol, so many people are afraid to eat egg yolks, especially those with abnormal blood lipids and blood pressure. When eating eggs, they often discard the yolks and only eat the egg whites.

In fact, egg whites are far less nutritious than egg yolks. It is a very wasteful way to discard the egg yolks and only eat egg whites. Even people with high blood fat and high cholesterol can eat egg yolks in moderation.

Egg yolk is the main concentration of vitamins and minerals in eggs, and is rich in phospholipids and choline. Its fat composition is mainly monounsaturated fatty acids. Egg yolk is the essence of eggs and is very beneficial to health. Egg yolk also contains nutritional and health ingredients such as betaine, lutein, and folic acid. Eating egg yolk in moderation and combining it with other food nutrients can help reduce the risk of heart disease and prevent macular degeneration and other diseases in the elderly.

Egg yolk has a small advantage. No matter what method is used to cook it, its nutritional content changes very little and can be preserved relatively intact. Some people think that overcooking egg yolks will destroy their nutrients. This is completely unnecessary worry.

The most controversial thing about egg yolk is its relatively high cholesterol content. It has been tested that the cholesterol content of 100 grams of egg yolk is about 1510 mg. However, scientific evidence shows that moderate intake of egg yolks will not significantly affect serum cholesterol levels, nor will it be a risk factor for cardiovascular diseases; for the general population, eating one egg a day is not associated with the risk of cardiovascular diseases. .

People who have been diagnosed with hyperlipidemia and high cholesterol can also eat eggs, including egg yolks. Taking into account the risk factors, the key is to control the amount of egg yolk consumed and not to give up eating eggs completely. Egg yolk is rich in lecithin, which regulates and controls blood cholesterol. That is to say, although egg yolk has high cholesterol content, it also has a certain cholesterol-regulating effect. Compared with egg yolks, the foods that patients with high cholesterol should control are pig brains, squid, fatty meat, animal offal, etc. The cholesterol content in pig brain and cow brain is twice that of egg yolk.

Cholesterol belongs to lipids and is contained in all tissues of the human body. It is an important component of many biological membranes. Cholesterol is the precursor for the synthesis of vitamin D3 and bile acids in the body. Vitamin D3 regulates calcium and phosphorus metabolism. Bile acids are necessary for the digestion and absorption of lipids and fat-soluble vitamins. Cholesterol can also be converted into a variety of hormones in the body.

There are two main sources of cholesterol in the human body: one is endogenous, produced by the human liver itself, accounting for 70%-80% of the total cholesterol in the human body, and is the main source of human cholesterol; the other is exogenous , through dietary intake, accounting for 20%-30% of the total cholesterol in the human body. The effects of dietary cholesterol on blood lipids vary greatly among individuals due to personal factors such as genetics and metabolic status. Therefore, some people's high cholesterol intake will inhibit their own endogenous cholesterol production, and the total cholesterol in the body will not increase; some people may be vegetarians for a long time and have very low dietary cholesterol intake, but this may not prevent them from developing high cholesterol. Of course, people with chronic diseases or high cholesterol or hyperlipidemia still need to pay attention to their daily dietary intake of cholesterol.

The Chinese Dietary Guidelines for Residents recommend that adults consume 280-350 grams of eggs per week, and do not discard the yolks when eating eggs. This amount is averaged every day, that is, the daily intake is 40-50 grams, which is about 1 egg.

For healthy adults, it is recommended that everyone eat one whole egg every day, which is very reasonable and necessary. The nutritional contribution of eggs to the human body is far greater than the "possible" risk of "high cholesterol" it brings.

People with high blood fat and high cholesterol should not eat more than 3 eggs per week. It is more appropriate to eat one egg every other day, or half a day. For people with high cholesterol, not eating eggs may not lower cholesterol, and eating eggs may not necessarily aggravate symptoms. So far, no scientific research has shown that the cholesterol in eggs has a significant impact on serum cholesterol.