{"id":23136,"date":"2023-07-08T17:35:36","date_gmt":"2023-07-08T14:35:36","guid":{"rendered":"https:\/\/dietsabc.com\/?p=23136"},"modified":"2024-01-27T16:51:19","modified_gmt":"2024-01-27T14:51:19","slug":"eggs-how-healthy-or-unhealthy-are-they","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/food\/eggs-how-healthy-or-unhealthy-are-they\/","title":{"rendered":"Eggs - how healthy or unhealthy are they?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"23136\" class=\"elementor elementor-23136\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-691e1576 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"691e1576\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3161b2d5\" data-id=\"3161b2d5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53cd2376 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"53cd2376\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Eggs - how healthy or unhealthy are they?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-14a7cb0c elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"14a7cb0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>July 8, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a25d639 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"3a25d639\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tDo eggs really raise cholesterol? Should eggs be included in your daily diet? How many eggs can you eat? Can you eat them every day?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-54f0a092\" data-id=\"54f0a092\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-76f32ef2 elementor-widget elementor-widget-spacer\" data-id=\"76f32ef2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7842fc95 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7842fc95\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1dba461c\" data-id=\"1dba461c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2cc76c31 elementor-widget elementor-widget-text-editor\" data-id=\"2cc76c31\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-2cc76c31{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e86fe98 elementor-widget elementor-widget-text-editor\" data-id=\"6e86fe98\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-6e86fe98{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f893fe2 elementor-widget elementor-widget-text-editor\" data-id=\"5f893fe2\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Eggs are highly nutritious and rich in vitamins, minerals, antioxidants, protein and fat.<\/p><p>However.<\/p><p>Many people have heard that eating too many eggs is unhealthy because the <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/good-or-bad-cholesterol\/\" target=\"_blank\" rel=\"noopener\">cholesterol<\/a> in egg yolks contributes to heart disease, the <a href=\"https:\/\/www.who.int\/en\/news-room\/fact-sheets\/detail\/cardiovascular-diseases-(cvds)\" target=\"_blank\" rel=\"noopener\">leading cause of death in Europe and worldwide<\/a>.<\/p><p>This view has been promoted for years by health officials and medical and nutritional associations, urging us to avoid eating eggs &#8211; no more than 7 eggs a week were recommended.<\/p><pre>\u00a0<\/pre><p>Eggs undoubtedly contain higher levels of cholesterol than many other foods. However, they also have many beneficial bioactive compounds and other nutrients that we need to grow and regenerate our bones, teeth, skin and organs, to help us fight disease, etc.<\/p><p>Recent studies show that the link between eating eggs and an increased risk of heart disease is not as strong as previously thought, because:<\/p><ul><li>Dietary cholesterol has little effect on blood levels of total and &#8220;bad&#8221; LDL cholesterol because the majority of cholesterol in our bodies does not come from our diet &#8211; it is produced in our liver.<\/li><li>Eggs are usually eaten with other foods high in salt, saturated fat and cholesterol, such as bacon etc. It is known that saturated fat can contribute to the production of cholesterol in the liver. In other words, saturated fat consumption should be limited, not egg consumption.<\/li><\/ul><pre>\u00a0<\/pre><h2>Nutritional value of eggs<\/h2><p>Eggs are one of the most nutrient-dense foods and are widely used in a large variety of dishes.<\/p><p>It will be difficult to find another product that contains such an ideal blend of nutrients. In addition to high-quality protein, eggs are naturally rich in vitamin D, group B vitamins, iodine, selenium and many other vitamins and minerals.<\/p><table width=\"712\"><tbody><tr><td width=\"272\">\u00a0<\/td><td width=\"88\"><p style=\"text-align: center;\"><strong>Small egg <\/strong>(48 g)<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p><strong>Medium egg <\/strong>(58 g)<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p><strong>Large egg <\/strong>(68 g)<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p><strong>Very large egg <\/strong>(78 g)<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\"><strong>Average per 100 g<\/strong><\/p><\/td><\/tr><tr><td width=\"272\"><p>Energy kcal<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">54<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>66<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>78<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>90<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">131<\/p><\/td><\/tr><tr><td width=\"272\"><p>Energy kJ<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">227<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>277<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>326<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>377<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">547<\/p><\/td><\/tr><tr><td width=\"272\"><p>Protein (g)<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">5.2<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>6.4<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>7.5<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>8.7<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">12.6<\/p><\/td><\/tr><tr><td width=\"272\"><p>Carbohydrates (g)<\/p><\/td><td width=\"88\"><p>\u00a0<\/p><\/td><td width=\"88\"><p>\u00a0<\/p><\/td><td width=\"88\"><p>\u00a0<\/p><\/td><td width=\"88\"><p>\u00a0<\/p><\/td><td width=\"88\"><p>0.96<\/p><\/td><\/tr><tr><td width=\"272\"><p>Fat (g)<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">3.7<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>4.6<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>5.4<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>6.2<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">9.0<\/p><\/td><\/tr><tr><td width=\"272\"><p>Saturated fatty acids (g)<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">1.0<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>1.3<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>1.5<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>1.7<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">2.5<\/p><\/td><\/tr><tr><td width=\"272\"><p>Monounsaturated fatty acids (g)<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">1.4<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>1.7<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>2.0<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>2.4<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">3.4<\/p><\/td><\/tr><tr><td width=\"272\"><p>Polyunsaturated fatty acids (g)<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">0.6<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>0.7<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>0.9<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>1.0<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">1.4<\/p><\/td><\/tr><tr><td width=\"272\"><p>Salt (g)<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">0.16<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>0.20<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>0.23<\/p><\/td><td style=\"text-align: center;\" width=\"88\"><p>0.27<\/p><\/td><td width=\"88\"><p style=\"text-align: center;\">0.39<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>Key vitamins.<\/p><table><tbody><tr><td width=\"233\"><p>\u00a0<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>Quantity in 1 medium egg <\/strong>(58 g)<\/p><\/td><td width=\"231\"><p style=\"text-align: center;\"><strong>% NRV<\/strong><span style=\"color: #ff0000;\"><strong>*<\/strong><\/span><\/p><\/td><\/tr><tr><td><p>Vitamin A<\/p><\/td><td><p style=\"text-align: center;\">64mcg<\/p><\/td><td><p style=\"text-align: center;\">8%<\/p><\/td><\/tr><tr><td><p>Vitamin D<\/p><\/td><td><p style=\"text-align: center;\">1.6mcg<\/p><\/td><td><p style=\"text-align: center;\">32%<\/p><\/td><\/tr><tr><td><p>Vitamin B2 (Riboflavin)<\/p><\/td><td><p style=\"text-align: center;\">0.25mg<\/p><\/td><td><p style=\"text-align: center;\">18%<\/p><\/td><\/tr><tr><td><p>Vitamin B12<\/p><\/td><td><p style=\"text-align: center;\">1.4mcg<\/p><\/td><td><p style=\"text-align: center;\">56%<\/p><\/td><\/tr><tr><td><p>Vitamin B9 (Folate)<\/p><\/td><td><p style=\"text-align: center;\">24mcg<\/p><\/td><td><p style=\"text-align: center;\">12%<\/p><\/td><\/tr><tr><td><p>Vitamin B7 (Biotin)<\/p><\/td><td><p style=\"text-align: center;\">10mcg<\/p><\/td><td><p style=\"text-align: center;\">20%<\/p><\/td><\/tr><tr><td><p>Vitamin B5 (Pantothenic acid)<\/p><\/td><td><p style=\"text-align: center;\">0.7mg<\/p><\/td><td><p style=\"text-align: center;\">12%<\/p><\/td><\/tr><tr><td><p>Choline<\/p><\/td><td><p style=\"text-align: center;\">144mg<\/p><\/td><td><p style=\"text-align: center;\">36%<span style=\"color: #ff0000;\">**<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\" target=\"_blank\" rel=\"noopener\">Read more about vitamins &#8211; how they affect our bodies &#8211; which vitamins we need, why we need them and how much we need &#8211; HERE.<\/a><\/p><pre>\u00a0<\/pre><p>Key minerals.<\/p><table><tbody><tr><td width=\"232\"><p>\u00a0<\/p><\/td><td width=\"233\"><p style=\"text-align: center;\"><strong>Quantity in 1 medium egg <\/strong>(58 g)<\/p><\/td><td width=\"232\"><p style=\"text-align: center;\"><strong>% NRV<\/strong><span style=\"color: #ff0000;\"><strong>*<\/strong><\/span><\/p><\/td><\/tr><tr><td><p style=\"text-align: left;\">Phosphorus<\/p><\/td><td style=\"text-align: center;\"><p>91mg<\/p><\/td><td><p style=\"text-align: center;\">13%<\/p><\/td><\/tr><tr><td><p>Iodine<\/p><\/td><td><p style=\"text-align: center;\">25mcg<\/p><\/td><td><p style=\"text-align: center;\">17%<\/p><\/td><\/tr><tr><td><p>Selenium<\/p><\/td><td><p style=\"text-align: center;\">12mcg<\/p><\/td><td><p style=\"text-align: center;\">22%<\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"color: #ff0000;\">*<\/span>NRV &#8211; Nutrient Reference Value &#8211; used for labelling in Europe and the UK.<\/p><p><span style=\"color: #ff0000;\">**<\/span>Adequate intake &#8211; 400 mg\/day for adults (European Food Safety Authority 2016).<\/p><p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/748967\/nutrients\" target=\"_blank\" rel=\"noopener\">For a complete list of vitamins, minerals, etc., in eggs, click HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>What is the difference between the white and the yolk of an egg?<\/h2><p>A whole egg is one of the most nutritionally complete foods, but the distribution of these nutrients in the white and yolk of the egg is different:<\/p><ul><li>Egg whites are low in calories and fat. Despite making up the majority of the egg&#8217;s volume, egg white contains only about a quarter of the egg&#8217;s calories and is virtually fat-free.<\/li><li>Egg whites are high in protein &#8211; they contain more than half of the total protein content of an egg.<\/li><li>Egg whites are low in vitamins. However, egg whites are high in riboflavin (vitamin B2), which is needed for energy production and cell growth.<\/li><\/ul><pre>\u00a0<\/pre><ul><li>Egg yolks are rich in vitamins. The yolk contains most of the vitamins, calcium, phosphorus and zinc present in the egg. Egg yolks also have about 60% of the daily required amount of <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Choline-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">choline<\/a> (based on a 2000-calorie diet) and are rich in fat-soluble carotenoids such as <a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=19&amp;contentid=Lutein\" target=\"_blank\" rel=\"noopener\">lutein<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770730\/\" target=\"_blank\" rel=\"noopener\">zeaxanthin<\/a>.<\/li><li>Egg yolks are high in fat. The yolk contains almost all the fats found in an egg &#8211; many <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/monounsaturated-fat#health-effects\" target=\"_blank\" rel=\"noopener\">monounsaturated fats<\/a>, which help maintain normal blood cholesterol levels, and <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000747.htm\" target=\"_blank\" rel=\"noopener\">polyunsaturated fats<\/a>, including omega-3 fatty acids, which are needed for normal brain function.<\/li><li>Egg yolks are high in cholesterol. It was once thought to increase the risk of cardiovascular disease. However, recent studies have shown that a high-cholesterol diet (particularly a high consumption of eggs) does not necessarily correspond to high cholesterol levels or an increased risk of heart disease.<\/li><\/ul><pre>\u00a0<\/pre><h2>9 reasons why we should eat eggs<\/h2><p>Eggs are one of the few foods classified as a &#8220;superfood&#8221; because they are packed with nutrients, some of which are rarely found in the modern diet.<\/p><p>Here are 9 reasons why you shouldn&#8217;t exclude eggs from your diet:<\/p><ol><li>Whole eggs are one of the most nutrient-dense foods &#8211; they contain almost all the nutrients we need.<\/li><li>It is true that eggs are high in cholesterol (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173424\/nutrients\" target=\"_blank\" rel=\"noopener\">around 186 mg per hard-boiled egg<\/a>), but dietary cholesterol does not necessarily affect blood cholesterol levels or increase the risk of heart disease. However, it should be borne in mind that the reaction to eggs varies from person to person:<ol><li>About 70% of people eating cholesterol-rich products do not raise their blood cholesterol levels or raise them only slightly.<\/li><li>For the remaining 30%, eggs or other sources of cholesterol can cause a significant rise in blood cholesterol. Therefore, people with genetic disorders, such as <a href=\"https:\/\/www.cdc.gov\/genomics\/disease\/fh\/FH.htm\" target=\"_blank\" rel=\"noopener\">familial hypercholesterolaemia<\/a>, may still need to limit their egg intake.<\/li><\/ol><\/li><li>Eating eggs can raise HDL (&#8216;good&#8217;) cholesterol levels, for example &#8211; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30626289\/\" target=\"_blank\" rel=\"noopener\">this study<\/a> found that eating 1-3 eggs every day raised HDL levels by 6-13% over a four-week period in healthy adults. People with higher HDL levels generally have a lower risk of heart disease, stroke and other health problems.<\/li><li>Eggs are an excellent source of <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Choline-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">choline<\/a> (one egg contains more than 100 mg). Although our body also produces choline, the amount is not sufficient to meet all our body&#8217;s needs. In other words, choline must also be consumed through food. Choline is very important for us (especially pregnant women) because it is necessary for the formation of cell membranes, for the brain and for the nervous system (necessary to regulate memory, mood, muscle control&#8230;).<\/li><li>Eggs probably reduce the risk of heart disease. It is well known that high levels of LDL cholesterol are associated with an increased risk of heart disease, but not everyone knows that LDL is divided into subtypes based on particle size &#8211; there are small, dense LDL particles and large LDL particles. Many <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29628276\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown that people whose blood contains mostly small, dense LDL particles have a higher risk of heart disease than people whose blood contains mostly large LDL particles. Even though eggs tend to raise LDL cholesterol slightly in some people, egg consumption is thought to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is associated with a lower risk of heart disease. But more research is needed to say this for sure.<\/li><li>Eggs contain <a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=19&amp;contentid=Lutein\" target=\"_blank\" rel=\"noopener\">lutein<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770730\/\" target=\"_blank\" rel=\"noopener\">zeaxanthin<\/a>, powerful antioxidants that accumulate in the retina and are very important for eye health (can help prevent macular degeneration and cataract). For example, this study found that eating 1 egg daily for 5 weeks increased lutein levels in the blood by 26% and zeaxanthin levels by 38% in older adults. Eggs are also high in vitamin A, a <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1038\/npg.els.0002106\" target=\"_blank\" rel=\"noopener\">deficiency of which is the most common cause of blindness worldwide<\/a>.<\/li><li>Omega-3 fatty acids in eggs can reduce blood triglyceride levels (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17134951\/\" target=\"_blank\" rel=\"noopener\">by about 16-18%<\/a>), thus reducing the risk of heart disease. However, not all eggs are equally rich in Omega-3, as the amount of Omega-3 in eggs varies depending on how the hens are fed and reared.<\/li><li>Eggs are an excellent source of quality protein and contain all the essential amino acids humans need. Adequate protein intake can help with weight loss, muscle growth, blood pressure, bone health &#8230;<\/li><li>Eggs are very nutritious. In other words, eating eggs makes us feel full faster, and we feel full for longer and therefore are likely to consume fewer calories during the day.<\/li><\/ol><pre>\u00a0<\/pre><h2>How many eggs are too many?<\/h2><p>Until recently, the recommended number of eggs per week was no more than 7.<\/p><p>However.<\/p><p>Recent research is changing this opinion significantly, and several health organisations no longer set limits on egg consumption for healthy people (e.g. National Heart Foundation of Australia).<\/p><pre>\u00a0<\/pre><p>As research continues and as we learn more about how eggs interact with cholesterol and chronic diseases, it is becoming more clear that the risks associated with eating too many eggs vary from person to person.<\/p><p>Factors such as genetics, family history, how eggs are prepared, other foods consumed and even where people live all play a role.<\/p><p>For example, if you eat a lot of cholesterol-rich foods such as pork, lamb, butter, cream, breaded and deep-fried foods, etc., you may probably still need to limit your egg intake.<\/p><p>Eating up to seven eggs a week is also recommended for those who have:<\/p><ul><li>Type 2 diabetes.<\/li><li>High levels of LDL (bad) cholesterol.<\/li><li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/metabolic-syndrome\" target=\"_blank\" rel=\"noopener\">Metabolic syndrome<\/a> (although some recent studies suggest that higher egg intake may improve carotenoid status, increase HDL cholesterol and insulin sensitivity).<\/li><li>Any heart disease.<\/li><\/ul><pre>\u00a0<\/pre><p>But.<\/p><p>Healthy adults with normal cholesterol levels and no existing risk factors for heart disease can safely eat 2-3 eggs a day.<\/p><pre>\u00a0<\/pre><p>Pregnant women can safely enjoy eggs without restrictions. Eggs are an excellent source of protein and valuable micronutrients, which are needed in larger quantities during pregnancy (but it is preferable to cook eggs before eating). <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/healthy-diet-during-pregnancy\/\" target=\"_blank\" rel=\"noopener\">Read more about healthy eating during pregnancy HERE<\/a>.<\/p><pre>\u00a0<\/pre><p>For children aged 4 to 7 years, \u00bd to 1 portion of eggs per day is recommended, and for children aged 8 to 11 years, 1 to 1\u00bd portions per day. (An egg portion is defined as 2 large eggs).<\/p><pre>\u00a0<\/pre><h2>Is it better to eat whole eggs or just egg whites?<\/h2><p>Eggs are considered &#8220;bad&#8221; because they are high in cholesterol. However, it is hard to give up eggs entirely, as they are needed for many dishes. Cholesterol is concentrated in the yolk of the egg. Therefore, some people use only egg whites to reduce their cholesterol intake.<\/p><p>However, it is not advisable to abandon yolks entirely because of their cholesterol content, as they are rich in iron, vitamin D, <a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/carotenoid\" target=\"_blank\" rel=\"noopener\">carotenoids<\/a> and much more.<\/p><p>These bioactive substances are believed to help improve our health, for example, by reducing inflammation, increasing HDL cholesterol and improving metabolism&#8230;<\/p><pre>\u00a0<\/pre><p>On the other hand, if you are at high risk of heart disease or have high cholesterol levels, moderate consumption of egg yolks might help prevent further increases in cholesterol.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Eggs are an almost perfect food.<\/p><p>On top of everything else, they are also relatively cheap, easy to prepare in various ways and taste great.<\/p><p>Large-scale studies have consistently shown that egg consumption does not increase the risk of heart disease.<\/p><p>Unless your doctor has recommended it specifically, there is no need to avoid eating eggs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72c7955d elementor-widget elementor-widget-toggle\" data-id=\"72c7955d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1921\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1921\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1921\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1921\"><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30909449\/\" target=\"_blank\" rel=\"noopener\">The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32865658\/\" target=\"_blank\" rel=\"noopener\">Egg consumption and cardiovascular risk: a dose-response meta-analysis of prospective cohort studies<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27710205\/\" target=\"_blank\" rel=\"noopener\">Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26864369\/\" target=\"_blank\" rel=\"noopener\">Associations of egg and cholesterol intakes with carotid intima-media thickness and risk of incident coronary artery disease according to apolipoprotein E phenotype in men<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29914176\/\" target=\"_blank\" rel=\"noopener\">Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5946211\/\" target=\"_blank\" rel=\"noopener\">Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16340654\/\" target=\"_blank\" rel=\"noopener\">Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31838890\/\" target=\"_blank\" rel=\"noopener\">Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28359368\/\" target=\"_blank\" rel=\"noopener\">Egg consumption and heart health: A review<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29623098\/\" target=\"_blank\" rel=\"noopener\">High-density lipoprotein (HDL) functionality and its relevance to atherosclerotic cardiovascular disease<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30612759\/\" target=\"_blank\" rel=\"noopener\">HDL and cardiovascular disease<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30626289\/\" target=\"_blank\" rel=\"noopener\">Inverse Association Between HDL (High-Density Lipoprotein) Cholesterol and Stroke Risk Among Patients With Type 2 Diabetes Mellitus<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29111915\/\" target=\"_blank\" rel=\"noopener\">Effects of Egg Consumption on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Clinical Trials<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32524644\/\" target=\"_blank\" rel=\"noopener\">The responses of different dosages of egg consumption on blood lipid profile: An updated systematic review and meta-analysis of randomized clinical trials<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33186534\/\" target=\"_blank\" rel=\"noopener\">Elevated LDL cholesterol and increased risk of myocardial infarction and atherosclerotic cardiovascular disease in individuals aged 70-100 years: a contemporary primary prevention cohort<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35886124\/\" target=\"_blank\" rel=\"noopener\">Serum Cholesterol Levels and Risk of Cardiovascular Death: A Systematic Review and a Dose-Response Meta-Analysis of Prospective Cohort Studies<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34362390\/\" target=\"_blank\" rel=\"noopener\">The effects of fat consumption on low-density lipoprotein particle size in healthy individuals: a narrative review<\/a><\/p><p><a href=\"https:\/\/www.nature.com\/articles\/s41598-017-01370-7\" target=\"_blank\" rel=\"noopener\">One-year daily consumption of buttermilk drink containing lutein-enriched egg-yolks does not affect endothelial function in fasting and postprandial state<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8874683\/\" target=\"_blank\" rel=\"noopener\">Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration\u2014Neurodegenerative Disease<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7352796\/\" target=\"_blank\" rel=\"noopener\">Lutein Supplementation for Eye Diseases<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7570536\/\" target=\"_blank\" rel=\"noopener\">A Brief Overview of Dietary Zeaxanthin Occurrence and Bioaccessibility<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26042352\/\" target=\"_blank\" rel=\"noopener\">Lutein and cataract: from bench to bedside<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31422671\/\" target=\"_blank\" rel=\"noopener\">Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27600795\/\" target=\"_blank\" rel=\"noopener\">A Randomized, Double-Blind, Placebo-Controlled Clinical Trial to Assess the Efficacy and Safety of Ethyl-Ester Omega-3 Fatty Acid in Taiwanese Hypertriglyceridemic Patients<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32566179\/\" target=\"_blank\" rel=\"noopener\">Development of omega-3 rich eggs through dietary flaxseed and bio-evaluation in metabolic syndrome<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35349368\/\" target=\"_blank\" rel=\"noopener\">Correction: Protein &#8220;requirements&#8221; beyond the RDA: implications for optimizing health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\" target=\"_blank\" rel=\"noopener\">Dietary protein intake and human health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34579069\/\" target=\"_blank\" rel=\"noopener\">Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\" target=\"_blank\" rel=\"noopener\">Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25194158\/\" target=\"_blank\" rel=\"noopener\">Diets higher in protein predict lower high blood pressure risk in Framingham Offspring Study adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30095063\/\" target=\"_blank\" rel=\"noopener\">Protein and bone health across the lifespan<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32768415\/\" target=\"_blank\" rel=\"noopener\">Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26947338\/\" target=\"_blank\" rel=\"noopener\">The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9316657\/\" target=\"_blank\" rel=\"noopener\">The Health Benefits of Egg Protein<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7498104\/\" target=\"_blank\" rel=\"noopener\">A satiety index of common foods<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32756313\/\" target=\"_blank\" rel=\"noopener\">Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults-A Crossover Study<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31922457\/\" target=\"_blank\" rel=\"noopener\">Body Fat Mass, Fat Distribution and Egg Consumption: a Population-Based Study in Chinese Adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33669005\/\" target=\"_blank\" rel=\"noopener\">Nutritional Viewpoints on Eggs and Cholesterol<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32817344\/\" target=\"_blank\" rel=\"noopener\">Genetic susceptibility, dietary cholesterol intake, and plasma cholesterol levels in a Chinese population<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31965140\/\" target=\"_blank\" rel=\"noopener\">Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32132002\/\" target=\"_blank\" rel=\"noopener\">Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28952608\/\" target=\"_blank\" rel=\"noopener\">Egg consumption, cardiovascular diseases and type 2 diabetes<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28077734\/\" target=\"_blank\" rel=\"noopener\">Intake of up to 3 Eggs per Day Is Associated with Changes in HDL Function and Increased Plasma Antioxidants in Healthy, Young Adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29805272\/\" target=\"_blank\" rel=\"noopener\">Association between Egg Consumption and Metabolic Disease<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32464420\/\" target=\"_blank\" rel=\"noopener\">Whole egg consumption increases plasma choline and betaine without affecting TMAO levels or gut microbiome in overweight postmenopausal women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33306586\/\" target=\"_blank\" rel=\"noopener\">Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31172172\/\" target=\"_blank\" rel=\"noopener\">Whole egg consumption compared with yolk-free egg increases the cholesterol efflux capacity of high-density lipoproteins in overweight, postmenopausal women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31149661\/\" target=\"_blank\" rel=\"noopener\">High Density Lipoprotein from Egg Yolk (EYHDL) Improves Dyslipidemia by Mediating Fatty Acids Metabolism in High Fat Diet-induced Obese Mice<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31275720\/\" target=\"_blank\" rel=\"noopener\">Comparison of long-term effects of egg yolk consumption under normal and high fat diet on lipid metabolism and fatty acids profile in mice<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25045936\/\" target=\"_blank\" rel=\"noopener\">Egg intake during carbohydrate restriction alters peripheral blood mononuclear cell inflammation and cholesterol homeostasis in metabolic syndrome<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522028921\" target=\"_blank\" rel=\"noopener\">Goodbye to the egg-white omelet-welcome back to the whole-egg omelet<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-14cffd0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"14cffd0\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-936ebbc\" data-id=\"936ebbc\" 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439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5a07d85\" data-id=\"5a07d85\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-667cfbb elementor-widget elementor-widget-text-editor\" data-id=\"667cfbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d50e75d elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"d50e75d\" 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248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 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elementor-section-height-default\" data-id=\"29a383ab\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-135a1a4d\" data-id=\"135a1a4d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-27c28774 elementor-widget elementor-widget-post-navigation\" data-id=\"27c28774\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a 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href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Stress - how does it affect our body and mind?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4cb781c5 elementor-widget elementor-widget-heading\" data-id=\"4cb781c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7a7ba1e1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7a7ba1e1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-399eefa4\" data-id=\"399eefa4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-254f1a3e elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"254f1a3e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24861 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-svara-samazinasana tag-brokastis tag-dietas tag-svara-samazinasana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24862\" alt=\"Breakfast to eat or not to eat\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\">\n\t\t\t\tBreakfast - to eat or not to eat?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Is eating breakfast healthy? Does eating breakfast help to lose weight? 8 reasons why you should eat breakfast.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" aria-label=\"Read more about Brokastis &#8211; \u0113st vai ne\u0113st?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-30861 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/10-types-of-meat-and-how-to-cook-them-best\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/04\/10-galas-veidi-un-ka-tos-vislabak-pagatavot-256x300.jpg\" class=\"attachment-medium size-medium wp-image-30862\" alt=\"10 Types of Meat and How to Cook Them Best\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/04\/10-galas-veidi-un-ka-tos-vislabak-pagatavot-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/04\/10-galas-veidi-un-ka-tos-vislabak-pagatavot-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/04\/10-galas-veidi-un-ka-tos-vislabak-pagatavot.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/10-types-of-meat-and-how-to-cook-them-best\/\">\n\t\t\t\t10 Types of Meat and How to Cook Them Best\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Is eating meat healthy? What is the best way to cook pork, beef, poultry, game and seafood?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/10-types-of-meat-and-how-to-cook-them-best\/\" aria-label=\"Read more about 10 ga\u013cas veidi un k\u0101 tos vislab\u0101k pagatavot\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-21338 post type-post status-publish format-standard has-post-thumbnail hentry category-sports\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/warm-up-and-cool-down\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Iesildisanas-un-atsildisanas-256x300.jpg\" class=\"attachment-medium size-medium wp-image-21339\" alt=\"Warm up and cool down\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Iesildisanas-un-atsildisanas-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Iesildisanas-un-atsildisanas-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Iesildisanas-un-atsildisanas.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/warm-up-and-cool-down\/\">\n\t\t\t\tWarm up and cool down\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to properly warm up before up and cool down after the workout and why is it necessary at all? Warm up and cool down exercises and tips.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/warm-up-and-cool-down\/\" aria-label=\"Read more about Iesild\u012b\u0161an\u0101s un atsild\u012b\u0161an\u0101s\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-15784 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-dietas tag-izvele tag-kaloriju-deficits tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/want-to-lose-weight-or-just-talk-about-it\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Nomest-lieko-svaru-256x300.jpg\" class=\"attachment-medium size-medium wp-image-15785\" alt=\"Ineta Rijniece\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Nomest-lieko-svaru-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Nomest-lieko-svaru.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/want-to-lose-weight-or-just-talk-about-it\/\">\n\t\t\t\tWant to drop the excess, or do you just want to talk about it?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>We always do what&#039;s really important to us if we don&#039;t - so something else is more important\u2026<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/want-to-lose-weight-or-just-talk-about-it\/\" aria-label=\"Read more about Gribi nomest lieko, vai gribi tikai par to parun\u0101t?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Do eggs really raise cholesterol? Should eggs be included in your daily diet? How many eggs can you eat? Can you eat them every day?<\/p>","protected":false},"author":25,"featured_media":23138,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69,112],"tags":[89,226,42,147],"class_list":["post-23136","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-partikas-produkti","category-veseligs-uzturs","tag-holesterins","tag-olas-un-veseliba","tag-olbaltumvielas","tag-uzturvielas"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/23136","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=23136"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/23136\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/23138"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=23136"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=23136"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=23136"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}