Eggs Should Not Be Eaten Daily
Fitness enthusiasts might firmly believe in eating raw eggs daily to get high-quality protein; pregnant women might think they need to eat one egg a day during pregnancy for adequate nutrition; and it's also heard that children need to eat eggs to help brain development. You beautiful ladies might have also heard that egg whites can be used as a face mask and even as a hair conditioner.
In fact, all these rumors are completely incorrect. Why?
Eggs contain rich and complete protein and belong to the meat and its substitutes in the food pyramid because their nutritional composition is similar to that of meat. No one will suffer from a deficiency of certain nutrients by not eating eggs. On the contrary, eating raw eggs may lead to Salmonella infection, which in severe cases can cause abdominal pain, vomiting, and diarrhea. Eating raw eggs can also hinder the absorption of a nutrient called biotin.
The egg yolk is hailed as a brain-boosting supplement because it contains lecithin, but the body can also produce lecithin. Unless this function is impaired, there is no need to get lecithin from your diet. Furthermore, soybeans and their products also contain lecithin, so there is even less reason to use this as an excuse to eat eggs. Therefore, no one, including fitness enthusiasts, pregnant women, or children, should eat eggs daily.
The healthy eating guidelines recommend that no more than three egg yolks should be consumed per week, but this does not apply to egg whites. Additionally, daily cholesterol intake should not exceed 300 mg. It turns out that egg whites contain no fat or cholesterol and are a food source of nearly pure protein, so their intake is not restricted as much as that of egg yolks.
Because all the fat and cholesterol are in the yolk, you should try to minimize the use of yolks when cooking. For example, when making steamed eggs, you can use four egg whites and three egg yolks; when making a cake, you can use two egg whites to replace one whole egg. These methods can reduce the fat and cholesterol in the recipe. Have you ever noticed that you need a lot of oil to fry an egg? A boiled egg contains 72 calories, but a fried egg contains 120 calories!