What should be considered when consuming eggs?

Raw or undercooked eggs may contain a type of pathogenic bacteria called Salmonella, which can cause food poisoning, so eggs should not be consumed raw or undercooked. At the same time, cooking facilitates the digestion of protein and biotin in the egg. Heat causes structural changes in egg proteins, increasing digestibility. A study on the subject found that the human body can use 90.9% of the protein of a cooked egg and 51.3% of the protein of a raw egg. Eggs are a good source of biotin, which plays an important role in metabolism. Avidin in egg white binds to biotin and prevents the body from using it. When eggs are cooked, avidin undergoes structural changes and loses its ability to bind to biotin, making it easier for the body to absorb biotin.

Do not cook your egg at high heat for a long time!

Cooking eggs at high temperatures for a long time causes vitamin A, vitamin D and antioxidant losses. However, when eggs are cooked at high temperatures, the cholesterol in them can oxidize and produce compounds known as oxysterols. Oxidized cholesterol and oxysterols in the blood are linked to an increased risk of heart disease.
Let’s increase the power of the egg.

1 medium egg contains 1.4 mg of iron. Consuming eggs with vitamin C sources such as tomatoes, parsley and dill increases the absorption of iron in the egg. However, eggs and cheese are also a beneficial combination. Vitamin D in egg yolk increases the absorption of calcium in cheese.

I have high cholesterol, can I consume eggs?

Cholesterol is a structural molecule required for every cell membrane and serves a very important function in the body. However, high cholesterol levels have been associated with an increased risk of heart disease. One large egg contains 212 mg of cholesterol, which is more than other foods.

Individuals with high cholesterol levels may hesitate in their consumption due to the high cholesterol content of eggs. However, studies show that eggs do not negatively affect cholesterol levels and that eating eggs can increase HDL, which is known as good cholesterol, which has a heart-protective effect. However, it will be much safer for individuals with high cholesterol levels to consume eggs 3-4 times a week. In healthy individuals, it is supported by studies that it is completely safe to eat 1-3 eggs a day.

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