Who benefits from eating chicken eggs and who doesn’t, and why?

Chickens are the most popular egg producers worldwide. This product has both health benefits and harms for the human body. It is easily digestible due to its balanced composition of proteins, fats, minerals, and vitamins. Doctors advise caution in cases of pancreatitis, diabetes, and certain other illnesses.

Egg composition and nutritional value

The composition of an egg directly depends on the chicken's breed, age, health, living conditions, and feeding. The calorie content of the product is low: 157 kcal per 100 g.

Each part of the egg has a different composition and structure: the shell, the white, and the yolk. The shell is composed of calcium and is often ground and used as a supplement. The white is composed of protein and water in a ratio of 1:9. The yolk contains fats, proteins, cholesterol, and carbohydrates.

Per 100 g of product the nutritional value is as follows:

Vitamins	Percentage of Daily Value	Minerals	Percentage of Daily Value
A	28%	Calcium	6%
D	22%	Potassium	6%
B2	24%	Sodium	10%
B4	26%	Phosphorus	24%
B5	17%	Iron	14%
B12	40%	Iodine	13%
H	18%	Cobalt	100%
PP	50%	Copper	8%

The benefits of chicken eggs

Regular consumption of chicken eggs has a number of beneficial effects on the human body:

Their high nutritional value is due to the presence of amino acids, which are essential for all the body's vital processes. Eggs also contain other substances:

• vitamins;
• folic acid;
• phosphorus, choline, lutein and iodine;
• biotin, selenium and iron.

Increase in muscle mass

The product's high value is due to its beneficial components, which are found in ideal "golden mean" proportions. Regular protein consumption promotes muscle growth. The key is separating the white from the yolk, as each half of the egg contains 3 grams of protein, essential for muscle gain.

Every morning, you should eat 8 eggs, including 8 whites and 2 yolks. This way, your body receives the following nutrients:

Elements	Quantity
Protein	26.5
Fats	5.23
Calories	153
Carbohydrates	the body does not receive

To gain muscle mass, it is recommended to prepare eggs as follows:

• In the microwave.
• Fried eggs.
• Hard boiled.
• Baked.
• Steamed.

For this purpose, you should eat eggs whole: whites and yolks. There's no need to sacrifice the benefits of this product; it's just important not to overdo it.

For healthy eyes, heart, and strong bones

Eggs are a key food source, containing nutrients such as lutein, vitamins, and fatty acids. These nutrients help prevent age-related visual impairment. Eggs are rich in cysteine, sulfur, and a protein that acts as an antioxidant for the lens. For this same reason, sulfur-rich supplements are used to prevent cataracts.

Eating 2-3 eggs a week reduces the risk of cardiovascular disease, as they contain many useful substances, but you should not overdo it, because the large amount of cholesterol present in chicken eggs is harmful to the heart.

To strengthen bones, crushed eggshells are used. First, rinse them to remove the odor. If desired, boil them to remove pathogens. If you're using homemade eggs, skip this step. After boiling, bake the shells in the oven for 15 minutes, then grind them into powder. Dissolve a teaspoon in a glass of water and take with food once a day.

Benefits for children

The average daily dose for an adult is half an egg. Children can eat more. This is because children are active, which means they expend more energy and have a faster metabolism than adults. Therefore, a child can safely eat two eggs per day.

Before giving eggs to a child, make sure they are not allergic to the product. To test for a reaction, give the child one boiled egg. If there is no reaction within three days, they are safe. It is not recommended to frequently give children raw or soft-boiled eggs.

Effective weight loss

Chicken eggs promote rapid satiety, eliminating the feeling of hunger that often accompanies dieting. A diet based on eggs is easier on the body, safe for health, and beneficial for proper metabolism. Following an egg diet, you can lose up to 5 extra pounds in just a week, and the weight will not return after the diet ends.

Some diets include eggs and grapefruit, both of which are high in protein and low in carbohydrates. This combination is especially beneficial for those who exercise regularly and are physically active. It's important to follow all recommendations and not extend the diet beyond the prescribed time.

Benefits in cosmetology

In both home and professional cosmetology, the egg is the main ingredient.

Face mask

A chicken egg-based face mask is suitable for all skin types, but the egg part used is selected individually based on the skin's oiliness. For example, egg whites are added to skincare products for oily and neutral skin types because they tighten pores, dry out the skin, and remove excess sebum, providing a whitening effect.

The yolk is used for dry and normal skin, retaining moisture in the skin, it also has a softening effect and heals flaking.

Apply the selected amount of product to your face and leave it on for 15-20 minutes. Afterward, rinse with water. For oily skin, rinse with cold water, and for dry skin, use warm water. You can whisk the egg white or yolk beforehand to ensure even application.

Hair health

Shampoos containing chicken egg are effective in combating dandruff, preventing hair loss, and adding strength and natural shine. After using the shampoo or pure egg, a thin film remains on the hair, protecting it from external influences. Rinse these products with cool water; otherwise, the eggs will cook on the scalp and be difficult to remove.

What are the health benefits of raw eggs?

A favorite treat among bodybuilders is eggnog, which is made from beaten raw chicken eggs. When raw, eggnog contains a large amount of protein, which is essential for muscle mass. Raw protein is easily digestible, so athletes often add egg whites to protein drinks.

A raw egg also has a beneficial effect on the vocal cords; even the most famous singers drink an egg before a performance. For example, Feodor Chaliapin always made himself some eggnog before every performance. The egg's ingredients moisturize the larynx and temporarily impart a velvety, rich quality to the voice.

Benefits for women

When discussing the benefits of eggs for women, it's best to start with the yolk. It contains significant amounts of amino acids, minerals, and choline. Scientists claim that eating two boiled chicken eggs daily reduces the risk of breast cancer by 44%. This part of the egg also contains iron, which is important for the female body, as women lose a significant amount of blood each month.

Protein contains folic acid, which is especially important for women planning pregnancy, during pregnancy, and during lactation. Vitamin B9 promotes the proper development of the fetus.

The only downside to eggs is that they contain cholesterol, but if you diversify your menu with fresh vegetables and fruits, it's not a problem. This is especially true for spinach, broccoli, currants, peppers, and lentils.

Benefits for men

Raw eggs are very beneficial for potency because they retain their natural vitamins, while heating them loses their structure and nutritional value. However, raw eggs are not easily digested because they contain antitryptase. There's only one solution: if a man wants to improve potency and increase sperm count, it's best to eat eggs that are minimally cooked, specifically soft-boiled eggs.

Eggs are beneficial for reproductive function due to the synthesis of gametes using protein, which is abundant in the human body. Eggs remove excess toxins and waste, cleansing the body of various impurities, which is the key to successful fertilization.

Lecithin, found in bird's eggs, energizes the body, ensuring long-lasting youth because it participates in metabolic processes. This component improves blood circulation, which is essential for maintaining potency.

The simplest and easiest way to prevent a hangover is to drink a raw egg while drinking alcohol. When a raw egg comes into contact with alcohol, it forms a colloidal mass, significantly reducing the alcohol's bioavailability, so you don't get drunk as quickly.

To prevent a hangover, you can drink an egg not only while drinking alcohol, but also immediately afterward. It's also a great help in the morning, when signs of intoxication are present.

Use in diabetes and pancreatitis

A diabetes diet includes soft-boiled eggs, which make them easier for the gastrointestinal tract to digest. You can make steamed egg white omelets. It's best to avoid yolks and fried eggs for a while. For both type 1 and type 2 diabetes, boiled eggs are eaten in the morning or added to salads.

The main benefit of eggs is their high protein content, which is easily digestible. This is essential for the restoration of damaged pancreatic cells. Naturally, eggs are beneficial due to their rich vitamin and mineral content, so regular consumption restores strength, increases energy, boosts immunity, and has a positive effect on bones, teeth, hair, and more. Raw eggs are contraindicated for diabetics due to their high cholesterol content.

During a pancreatitis flare-up, only egg whites are allowed, and even that can only be consumed after the fourth day. Initially, it's best to make steamed omelets, then soufflés and casseroles, but strictly without the yolk. Only after a month can you eat soft-boiled whole eggs.

Traditional medicine

Eggs are often used in folk medicine to treat a variety of ailments. Below are the most common ailments for which various egg-based recipes are used:

Diseases	Treatment method
Angina	Beat one fresh egg and add it to 250 ml of room-temperature water. Gargle with the resulting mixture 4 to 5 times a day.
Bronchitis	Grind 10 lemons, then crack 10 chicken eggs into a separate enamel bowl. Top with lemon puree and let steep for 10 days. Afterward, strain through cheesecloth, add 0.5 liters of cognac and 1 kg of honey, and let steep for another day. Take 50 g three times daily before meals.
Uterine bleeding	Beat two egg whites until stiff, then add half a teaspoon of citric acid. Consume the mixture in one sitting. You can wash it down with water if desired.
Heartburn	To relieve heartburn, crush the shell of a hard-boiled chicken egg. Take 1/2 teaspoon three times daily.
Lower back pain	Place 7 large eggs in a 3-liter jar. Wash 1.5 kg of lemons and press them through a juicer. Cover the jar with cheesecloth and refrigerate for three days. Then mash the eggs and pour the mixture through a colander. Take 1 teaspoon twice daily.
Bedsores	Boil a glass of sunflower oil, cool slightly, and then add the egg white. Apply the mixture to the bedsores.
Burns	The ointment is prepared as follows: mix 1 tablespoon of sea buckthorn oil, the same amount of St. John's wort oil, and 1 egg white. Apply to the burnt areas.

The most common folk recipes involve mixing eggs with butter, milk, honey, and lemon juice. This mixture can cure many ailments, even those that cannot be treated with medication.

Harm from chicken eggs

In addition to the beneficial properties of eggs, they also have harmful ones. Eating low-quality eggs, or those that have been sitting on supermarket shelves for a long time, can cause serious consequences:

In recent years, there have been frequent cases of salmonellosis, a very severe form of food poisoning. To prevent this, it's important to take certain measures:

• It is good to wash your hands with soap before and after touching eggs.
• Do not consume raw eggs.
• It is necessary to wash eggs before cooking them in any form.

It's important to know that the longer an egg has been stored, the lighter it will be. If it sinks immediately, it's fresh.

Contraindications

Eggs offer numerous health benefits, but some people are allergic to them. It's also recommended to consult a doctor before consuming eggs to determine the appropriate amount for those with diabetes, pancreatitis, cholecystitis, gastrointestinal diseases, or kidney disease.

The effect of eggs on the gastrointestinal tract

Doctors don't object to patients with gastritis including chicken eggs in any form in their diet. Raw eggs are the most beneficial, as they contain a complex of vitamins, minerals, and trace elements essential for the proper functioning of all organs.

Eggs are not only possible, but also necessary to include in your diet during gastritis of any severity. It's recommended to consume the product in the following forms:

• soft-boiled;
• steamed omelette;
• hard-boiled.

It's important not to fry eggs, as they can be harmful to an already ailing body. Raw eggs are beneficial for inflammatory diseases of the digestive tract. The components in eggs coat the affected areas of the mucous membranes, reducing and soothing erosions.

Cholesterol

The endless debate about the health benefits and harms of eggs stems from their cholesterol content. In small amounts, it's even beneficial for the cardiovascular system. Experts say the recommended daily intake is 300 mg. If your cholesterol levels are normal, you can safely eat one egg a day, but if your cholesterol levels are above the recommended amount, it's recommended to eat eggs 2-3 times a week.

When are chicken eggs harmful for children?

Chicken eggs are a high-calorie food and should be introduced last in a baby's diet, starting with the yolk alone, as the white is a strong allergen. Those with allergies should avoid eggs altogether. Children can have an individual intolerance to the components contained in eggs. Quail eggs can be used as a substitute, as they are virtually invulnerable.

This product can cause serious damage to the cardiovascular system, even in children. However, American research has shown that cholesterol buildup in the blood is not caused by eggs, but by the consumption of fatty meats and baked goods. Even if a child eats one egg every day, it will not affect the heart or fat metabolism.

When is a raw egg harmful?

Yolks contain a large amount of cholesterol and fat, and if consumed in excess, they can accumulate in the blood. This can damage the heart and blood vessels, increasing blood pressure. In men, this can lead to impotence, as the blood vessels become less permeable.

People can be allergic to chicken eggs, or rather not to the protein, which manifests itself in the form of peeling skin or rashes on the face.

What is harmful to eat with eggs?

Eggs are healthy in any form, except fried, but it is important to know what they can be combined with and what they cannot.

Potatoes with eggs. Potatoes contain a fairly large amount of minerals, which negatively affect the absorption of calcium and iron found in eggs.

Eggs with fish. Fatty fish contain a large amount of vitamin B7, and eggs contain ovidin, which neutralizes this vitamin.

Rice with eggs. To reap the benefits of this porridge, it should be consumed separately from eggs, as the same principle applies as with fish.

Milk with eggs. Certain protein foods are incompatible with each other, and this applies to milk and eggs. Milk is generally best consumed on its own, as only in its pure form will it provide the body with all the beneficial and nutritious substances.

Cheese with eggs. The body can better handle animal protein alone, so mixing it with meat, cheese, and ham is highly discouraged. Such a breakfast will be too heavy for the body, and you'll feel a heavy feeling in your stomach all day long.

Fruits and eggs. After eating an egg, it's not recommended to eat apples, pears, apricots, plums, or watermelon. These foods are digested at different rates. Fruits are digested within 10-15 minutes, while eggs take much longer.

Butter, mayonnaise. Eggs and animal fats are a good combination, but it's important to understand that fats slow down the digestive system. Therefore, avoid combining eggs with mayonnaise or butter too often. To counteract the effects of fats, you can add fresh vegetables and herbs to your diet.

Common myths

There are numerous myths circulating about the benefits and harms of chicken eggs, and debates between opponents and supporters continue to this day. This leads to numerous myths, which are debunked below.

Myth 1: Brown eggs are healthier than white eggs (false)

This is absolutely untrue. Egg color has no bearing on the composition or value of the product; they simply vary in color. The shell color depends on the color of the hen itself. Even in the same tray, eggs can vary in color, roughness, and shape. Occasionally, you might encounter an egg with two yolks, but this is not a problem and is just as edible as a regular egg.

Myth 2: Large eggs are pumped with hormones or special feed (false)

This is also completely untrue. Large eggs are in demand on the market, so producers began raising larger hens by changing their feeding. They began feeding the birds fat-soluble vitamins, which resulted in the yolk remaining the same, while the whites increased significantly.

Myth 3: Eating too many eggs is dangerous (true)

Although eggs are easily digested, a healthy person can eat one egg per day. The recommended daily intake for older adults is one egg per day, preferably soft-boiled.

Myth 4: Eggs should only be kept in the refrigerator (false)

There's a special place in the refrigerator for storing eggs, but they don't necessarily need to be stored there. They can be stored for quite a long time in a dark place at room temperature; exposure to sunlight will naturally spoil them. You can extend the life of eggs by brushing them with vegetable oil and wrapping them in paper.

Myth 5: Home-raised eggs are healthier than those from poultry factories (false)

This isn't entirely true; when buying eggs at the store, you simply need to ensure their freshness. Of course, when buying eggs at the market, sellers can lie about their freshness; buying them from people you know is a different matter.

Raw eggs are best digested by the human body, but there is a risk of salmonella infection. Hard-boiled eggs are the most difficult to digest, so it's recommended to chew them thoroughly. Therefore, soft-boiled eggs are the best option.

Eggs are a very healthy food, but they have their own contraindications and rules of consumption. Even if you love eggs, you shouldn't eat more than one egg per day, and some conditions require a limit of three eggs per week. Before eating a whole egg or giving one to a child, you should make sure there is no allergy to the egg protein.

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