Surprise Discovery: How Many Eggs Should You Really Eat Per Day?

For years, eggs have been considered a controversial food. Once blamed for raising cholesterol levels, many people are wary of eating eggs or egg yolks.

However, recent scientific findings have reversed this view. Eggs are being recognized for their potential benefits, especially for bone health.

New research reveals unexpected benefits

Research published in the scientific journal Food & Function has provided new insight into the relationship between egg consumption and overall health.

Researchers from the University of Alberta (Canada) and the School of Public Health at Huazhong University of Science and Technology (China) tracked nearly 19,208 older adults and their egg consumption from the US National Health and Nutrition Examination Survey (NHANES), data collected over 10 years.

Eating eggs helps bones become significantly stronger

Photo: AI

Eat eggs for stronger bones

Results found that people who consumed about 1.5 eggs a day had significantly stronger bones than those who did not eat eggs at all.

Specifically, people who eat 1.5 eggs a day have 72% higher bone density in the thigh bone and 83% higher bone density in the spine, according to the Times Of India.

These findings highlight the role of eggs in promoting bone health, especially in adults at risk of osteoporosis.

Research suggests that eggs may contribute more to health than just providing high-quality protein. Eggs’ bone-supporting properties are a key factor, which may benefit bone integrity.

Nutritional ingredients that support bone health

Eggs contain essential minerals like calcium, magnesium and phosphorus, all of which are essential for building and maintaining strong bones.

Additionally, eggs are a rich source of zinc, which aids in bone repair and immune function. The vitamin D in eggs helps improve calcium absorption, which helps maintain bones.

Equally important, vitamin K1 plays a vital role in bone strength. The presence of high-quality protein further adds to these benefits, contributing to the maintenance of both bones and muscles. The combination of these nutrients in eggs provides a complete range of nutrients that support bone health, which helps explain the positive findings from the study.

Is it good to eat up to 2 eggs a day?

Many people worry that the cholesterol in egg yolks will contribute to high blood cholesterol levels, a significant risk factor for heart disease. However, recent research has shown that this is not true. Dr. Corinne Chicheportiche-Ayache, a famous French nutritionist, explained that eating up to two eggs a day does not significantly increase cholesterol levels in healthy people, according to the Times Of India.

In fact, the cholesterol in eggs has little effect on the body's cholesterol levels, especially when consumed as part of a balanced diet.

This is very encouraging for people who want to add eggs to their daily diet without fear of increasing their cholesterol levels.

Combine eggs with vegetables and whole grains to create nutritious meals.

Photo: AI

Tips for eating eggs for good health

Adding eggs wisely to your diet can boost your health:

Start your day right : Scramble, poach or hard-boil eggs for a protein-rich breakfast that will keep you full until lunch.

Add to Smart Meals : Slice hard-boiled eggs into salads or grain bowls; stir eggs into stir-fries or soups.

Cook lightly to maximize nutrients : Avoid frying at high temperatures and overcooking eggs.

Balance your meals : Combine eggs with vegetables, whole grains and healthy fats (avocado, olive oil) to create nutritious meals.

By adding eggs to your diet, you can enjoy a balanced diet that supports bone health and overall health.

Source: https://thanhnien.vn/phat-hien-bat-ngo-ban-thuc-su-nen-an-bao-nhieu-trung-moi-ngay-185250815223818648.htm