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If we consider eggs, there are different theories attached with it – the food is extremely rich in healthy components, but well, on the flip side, it also has components which are very unhealthy and can lead to an adverse effect on the health.
Eggs contain cholesterol and saturated fats, but if consumed in the right dosage, it adds to health and nutrition. Also, eggs are a great supply of potassium, niacin, riboflavin, magnesium and sodium. If we take a look at the nutrition facts, one egg provides around 180-300mg of cholesterol, which is present only in the yolk. However, egg-white is cholesterol-free.
As per the recommendation of dietary allowance, intake of cholesterol should be 300mg/day, if we believe ICMR and NIN guidelines. However, this does not mean that we can gorge on eggs.
If we now consider what is a healthy and balanced diet, consuming one egg a day 3-4 times a week is deemed safe for adults. However, having eggs with bacon, refined flours, high-sugar foods, processed foods which have trans-fats will harm your overall health and will also increase the risk of diabetes and other heart diseases.
If we consider children, they should just consume one egg per day. Also, patients who have heart ailment and for people with high LDL cholesterol should be content with about 3 eggs in one week.
Talking about the recent studies, they have shown that dietary cholesterol is not a potential health risk for heart diseases, stroke and high blood pressure and hence, from this point of view, it is safe to include eggs in your diet.
Also, eggs provide vitamin A, phosphorus, iron, zinc, vitamin D, Vitamins B6 and B12, folic acid, as well as pantothenic acid and thiamine.
So, add eggs to your diet but be careful about the quantity.