Eggs: modest on the outside, powerful on the inside
Although it may seem like a simple food, an egg contains much more than meets the eye. Inside, it’s packed with important nutrients such as B vitamins, vitamin D, iron, choline, selenium, and antioxidants. These elements work together in key functions: choline, for example, supports brain function, while the antioxidants in the yolk help protect eyesight.
Greater feeling of satiety, fewer cravings
Eggs are an excellent source of protein. This protein increases the feeling of fullness, which can help those who start their day with eggs (for example, at breakfast) to get through to lunch without constantly thinking about food. In fact, studies show that people who eat eggs for breakfast consume fewer calories in the following hours.
What about cholesterol?
This is where many people stop: “Won’t my levels go up?” Well, today science offers a different answer than the traditional one. It’s true that eggs contain cholesterol, but for most healthy people, that dietary cholesterol doesn’t have a direct and significant impact on blood cholesterol. Instead, the real “villains” identified by experts are saturated fats, trans fats, ultra-processed foods, and sugars.
However, if a person has diabetes, lipid disorders, or any other specific condition, it’s advisable to consult a doctor before increasing their egg intake.
So, is 3 eggs a day a good idea?
Yes, it can be… with some caveats. Consuming 3 eggs a day can be a very positive option if it fits into your lifestyle, overall diet, and if they are prepared healthily. But be careful! If those 3 eggs are eaten fried, with butter, bacon, white bread, and as part of a diet high in saturated fats, then the benefits are reduced and the risks can increase.
Some recommended preparation methods:
