Nutritional value of chicken eggs
On average, a 50g weighted chicken egg provides 72 kcal, 6g of protein, 5g of fat and many important micronutrients.
According to data from the United States Department of Agriculture (USDA), each egg meets about 6% of the recommended daily requirement for phosphorus, 9% vitamin A, 13% vitamin B2, 8% vitamin B5, 7% vitamin B12 and 22,2% selenium.
The protein in eggs is a complete protein, containing 9 essential amino acids, helping to build and repair cells, supporting immunity. Eggs also contain lutein and zeaxanthin - two antioxidants that are good for the eyes.
1. People with egg allergies
Egg protein allergy is one of the most common forms of food allergies, especially in children. Symptoms can range from mild ( outburst, itchy rash, diarrhea, nausea) to severe (anaphylactic shock, shortness of breath, life-threatening).
The protein in chicken eggs, duck eggs or quail eggs has a similar structure but is not completely the same, so some people are only allergic to a certain type of egg. People who have had allergic reactions should be diagnosed by a doctor and instructed on a suitable diet.
2. People with gallstones
Chicken eggs contain a relatively high amount of protein and fat, which can stimulate a tightly coated gallbladder for digestion. For people with gallstones, this increases pressure on the gallbladder, causing abdominal pain, nausea and can cause stones to move, causing blockage of the gallbladder.
If the gallbladder is blocked, stagnant gallbladder will lead to gallbladder inflammation or gallstones inflammation, which can have dangerous complications. Therefore, people with gallstones should limit foods rich in protein and fat, including eggs, and need to consult a doctor before adding them to the menu.
3. People with cardiovascular disease
People with cardiovascular disease (artery fibrosis, coronary artery disease) need to consider when eating chicken eggs. Research from Western University ( Canada) shows that eating about 3 eggs/week can be associated with thickening of arterial plaque - a factor that narrows the vessels and hinders blood circulation.
Chicken eggs also contain about 186mg of cholesterol/fullet (in the red intestine), nearly the maximum recommended daily cholesterol for healthy adults (according to the American Heart Association - AHA). For people with high blood fat or heart disease, consuming too much cholesterol can increase the risk of heart attack or stroke.
Recommendation
Healthy people can eat 1 egg/day but should combine a diet low in saturated fat and rich in green vegetables and whole grains.
People at high risk (al fine, gallstones, cardiovascular disease) should consult a doctor or nutritionist before eating eggs.
Prioritize methods of processing less fat such as boiling or steaming, avoid frying a lot of oil.
