It is no secret that eggs are great for everyone, especially since the Covid-19 pandemic; doctors suggest eating eggs each day?
If you are wondering that how many eggs do a teenager need to intake? Well, the answer is………
Eggs contain a load of nutrients which is beneficial for ages. Rich in protein, iron, vitamin A, B-12, D, B6, riboflavin, selenium, zinc, copper, etc. Eggs also contain saturated fat and cholesterol, which concerns people and makes them question how many eggs should be eaten each day for getting all nutrients while not overloading on cholesterol and fat.
RDA (Recommended Dietary Allowances) is the intake of vital nutrients based on scientific knowledge, determined by the Food and Nutrition Board to be passable to meet the known nutrition needs of practically all healthy individuals.
An egg gives you 6.25 grams of protein which is about 18%-48% of the RDA for protein for children. It provides 60%-128% of the RDA for Vitamin A and 18%-23% of RDA for vitamin B-12. An egg also offers 1.5 grams of saturated fat.
Teenagers are at a developing and growing stage; therefore, attention must be paid to the diet to ensure continual growth. Eggs must be a part of a teenager’s diet, but this intake must be in moderation. Most teenagers can intake up to 3 eggs a day.
But if you are someone who does not eat eggs every day, you can still intake 3-4 eggs a couple of times a week.
In the past, people feared that the intake of eggs might lead to heart diseases and increased blood cholesterol levels. Eggs yolks are known to contain more cholesterol compared to the whites so, people decided to eat just the whites and skip the yolks.
Although cholesterol in yolks might sound daunting, research says otherwise. Current research states that cholesterol from eggs is not something to be worried about. In fact, an egg per day may even reduce the risk of heart disease and stroke. A dozen eggs in a week does not elevate the cardiovascular risk factors even for people who have pre-diabetes and Type 2 diabetes. The American Heart Association even suggested that intake of an egg per day can be part of a healthy diet.
List on what an egg contains:
|Total Carbohydrate||0.8 grams|
|Vitamin A||5% DV|
|Fats||Total fats 5 grams -Saturated Fat 1.6 grams -Polyunsaturated Fat 0.6 grams -Monounsaturated Fat 2 grams|
We already know that eggs contain ample nutrients, but what do these nutrients do for our bodies?
- Protein-Protein is vital for producing new cells and repair of older ones. Your body needs protein to grow.
- Calcium: It is vital for healthy bones and teeth.
- Iron: Iron is essential for hemoglobin production, which helps RBCs carry oxygen to all parts of our bodies.
- Vitamin A – Vitamin A is vital for healthy bone growth and
- Vitamin B-12 – It is essential for proper development and cognitive functioning.
- Vitamin D – This is necessary for maintaining bone health.
- Lutein and Zeaxanthin: This helps to maintain eye health and prevent cataracts and defects in neural tubes.
- Selenium – It prevents cell damage and helps elevate metabolism
- Leucine – It is an essential amino acid that plays a vital role in muscle protein synthesis.
- Riboflavin – helps in producing energy for the body and helps in growth.
- Folate: Folate is essential for forming blood cells, production of DNA and RNA, and metabolism. It is crucial for pregnant women and during infancy and teenage.
- Choline: It helps develop the brain of infants and is also helpful for fetal breastfeeding. It also prevents neural tube defects.
Are you planning to ditch that egg yolk? Stop and have a look!
You may plan to ditch that yolk thinking it has more calories, fat, and cholesterol, but you need to note that the egg also contains most of an egg’s nutrients. It contains all the vitamins A, D, E, K. Apart from this; it has more Vitamins B6 and B-12 and calcium, iron, selenium, and folate.
Therefore, don’t skip the yolk unless you plan to eat eggs in huge quantities.
Eating how many eggs can be considered as eating too many eggs?
It is advised to eat 1-3 eggs per day and 4-5 eggs per week. One can eat more than 3 eggs in a day, but this not for those who eat eggs daily. You can always visit your healthcare specialist and know more about your body’s requirements and choose whether to increase or decrease the egg intake. Especially people with heart diseases, diabetes, or who have had a heart attack must consult a doctor regarding egg intake as they need to monitor cholesterol and fat levels.
Why do people fear cholesterol?
Cholesterol is a wax-like substance found in the blood. It helps build healthy cells, but higher cholesterol levels can put you at risk of cardiovascular diseases. When cholesterol levels are high it this results in fatty deposits in your vessels. When this deposit keeps accumulated and grow, this will lead to decreased blood through your arteries. At times these deposits can break abruptly and forms a clot that causes stroke or heart attack.
Scientists state that cholesterol from food will have a negligible impact on cholesterol levels in the body. The liver produces the majority of cholesterol. The primary influencer of cholesterol levels in the body is the saturated fat in the diet. Unhealthy food and lifestyle will result in high cholesterol levels, and simple choices such as a healthy diet and exercise will help prevent this.
What are eggs important in a teenager’s diet?
Most teenagers have unhealthy eating habits such as skipping meals, eating a lot of snacks, diets, intake of loads of sugar and soft drinks, etc. Nutrients requirements during adolescence are high for proper growth and development. Therefore, teenagers need to eat a well-balanced diet.
Due to unhealthy choices, teenagers miss out on vital nutrients such as calcium, vitamins, iron, magnesium, etc. Eggs play a crucial role in filling these nutrition gaps. Eggs contain all the essential nutrients that a body requires; therefore, a teenager must consume an egg daily or at least 2-3 eggs per week. Eggs contain these nutrients in tiny amounts, and with constant intake, it fills up all deficiency gaps.
Antara Chowdhury is a Content Marketer and Strategist with 6 years of experience. She is Master degree holder in Journalism and wants to explore everything she can write on.