What are the benefits of eggs and how many of them can be eaten per day: warned when they can pose a health risk

Some time ago, BENU pharmacist Laura Mockutė told Delfi portal that eggs are an excellent source of protein.

“Eggs are an excellent source of protein, we can eat them safely. However, everyone should monitor their body and eat enough eggs to feel good. In our diet, too little protein is consumed anyway, so I would recommend everyone to increase the amount of protein consumed per day and reduce carbohydrates”, suggested L. Mockutė. The full text can be found here.

For physically active people, especially athletes, it is very important that their muscles get the right amount of protein. The latter are considered a source of muscle energy, as they not only help them grow, recover from injuries, but also improve overall physical endurance. A sufficient amount of protein in the body also promotes cell renewal, prevents premature muscle wasting, which usually begins at an advanced age.

Pharmacist J. Metlovienė explains that although a large part of society is familiar with the essential benefits of eggs, many do not know that in addition to proteins, this product also contains 12 different vitamins and minerals: vitamins A, D, E, K, as well as group B vitamins, folate acid, iron, zinc and even selenium.

“All these substances are necessary to maintain the normal functioning of the body, help to strengthen immunity and improve the general state of health. Eggs contain biotin, which is important for skin, hair and nails, as well as choline, which is essential for proper brain and nervous system function. What’s more, this food product is rich in antioxidants lutein and zeaxanthin, which help protect the eyes from age-related diseases such as cataracts and macular degeneration,” says J. Metlovienė.

The pharmacist notes that some athletes still drink raw, raw eggs in order to get the maximum amount of vitamins and minerals from eggs and to save time spent on cooking. Unfortunately, this method of egg consumption, which has become a legacy of the old generation of athletes, can be extremely dangerous to health – there is a risk of contracting salmonellosis through uncooked eggs.

It is an acute intestinal infection caused by salmonella bacteria, which live in the intestines of animals and humans and enter the environment with feces. J. Metlovienė states that the main symptoms of the disease are frequent diarrhea, extremely high temperature, nausea, vomiting, severe abdominal and headache pains.

“In most people, salmonellosis clears up on its own within 4-7 days, but in more severe cases, where you lose a lot of body fluids, dehydration, electrolyte imbalances and even life-threatening conditions can develop. This bacterial infection is especially dangerous for babies, young children, the elderly and people with weakened immune systems. Every year, several hundred to several thousand cases of salmonellosis are diagnosed in Lithuania, and a significant number of those who are sick end up in the hospital,” says the pharmacist.

J. Metlovienė points out that salmonellosis can be contracted not only through raw or insufficiently processed eggs, but also through unpasteurized milk and its products, insufficiently heat-treated meat, especially poultry, and even vegetables or fruits that have been contaminated with animal feces. Infection is also possible through contact with a sick person or animal. According to J. Metlovienė, frequent hand washing and disinfection, compliance with hygiene requirements when preparing food can help to protect yourself.

“Before preparing eggs, you should always wash the shell under running water and cook for at least 5-7 minutes. Those who are afraid of salmonellosis should also avoid tasting food in which the egg used has not been thermally treated. When preparing chicken or other meat dishes, it is recommended not to put other food products on the same cutting board, as well as to wash your hands and all the tools you use well,” she explains.

For those who want to supplement their menu with an abundance of protein, it is good to know egg alternatives, which are also characterized by a high content of this nutrient. Pharmacist J. Metlovienė mentions that a considerable amount of protein can be found in beans, lentils, chickpeas, various nuts and seeds. Concentrated protein food alternatives, such as specially formulated bars, oral powders, as well as nutritional supplements, can also be purchased at pharmacies and sporting goods stores.

“It is always recommended to consult a pharmacist regarding the selection and use of suitable nutritional supplements, as the required amount of this substance depends on the person’s physical activity, age, health status, and body weight. According to the World Health Organization, adults need 0.8 g of protein per kg of body weight per day, children and adolescents should consume 0.9-1.3 g of protein, and pregnant and lactating women should consume 1.1-1.2 g. of protein, and for athletes – up to 2 g of protein per kg of body weight per day.

For the efficient functioning of muscle tissue and calculating that if, say, a person weighs 80 kg, his daily protein dose should be about 64 g. Since one egg contains about 6 g of protein, and it is not recommended to eat more than 2 eggs per day, it is necessary to supplement the diet with protein alternatives – other food products or food supplements,” adds J. Metlovienė.