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Healthy Nutrition Plan
(09-04-2025)
Health Benefits of Eggs
Should we include eggs in our healthy diet or not? This question may present us with a paradox similar to the one that came first, the chicken or the egg? In fact, this paradox has been eliminated by scientific studies.
In 2010, researchers from the Universities of Sheffield and Warwick examined a protein called ovocleidin-17 (OC-17), which plays a critical role in the formation of chicken eggshells. This protein, which is found only in the ovaries of chickens, helps calcium carbonate crystallize and form the eggshell. The researchers determined that the OC-17 protein binds to calcium carbonate nanoparticles, promotes the formation of crystal nuclei, and is then released to repeat the process. This mechanism allows the eggshell to form quickly and efficiently.
These findings provide a new perspective on the question of "Which came first, the chicken or the egg?" The fact that the OC-17 protein is found only in the ovaries of chickens and is necessary for the formation of the eggshell suggests that the chicken came before the egg.
However, scientists from the University of Geneva examined a single-celled organism called Chromosphaera perkinsii, which was found in marine sediments off the coast of Hawaii and dates back about a billion years, in their article published in the journal Nature in 2024. It was discovered that this organism can form multicellular structures. This finding shows that nature has the genetic tools to create eggs before animals.
When looking at this question from an evolutionary biology perspective, it is thought that egg-laying is a method of reproduction that evolved long before chickens, and therefore eggs in general come before chickens. In the context of chickens and chicken eggs specifically, it is stated that the ancestors of chickens also laid eggs and that the modern chicken emerged through genetic changes. Therefore, eggs came before chickens in the evolutionary process.
Regardless of how eggs emerged in the evolutionary process, mankind has discovered the nutritional value of eggs and has included them in its nutritional routine. Today, scientists agree that eggs are an important food in supporting a healthy life. However, the inclusion of eggs in a diet plan should still be evaluated by taking into account individual differences. In order to guide you in your diet plan, we have compiled the most frequently asked questions about eggs from a scientific perspective;
Is It Right to Eat Eggs Every Day?
For healthy individuals, consuming one egg per day is generally considered safe. Research shows that consuming up to seven eggs per week does not negatively affect heart health. However, it is recommended that individuals with diabetes or heart disease limit their egg consumption to three egg yolks per week.
Are Eggs Healthy?
Eggs contain many nutrients such as high-quality protein, vitamin D, B12, choline and antioxidants. These nutrients are beneficial for brain function, bone health and general metabolism.
How Many Eggs Should You Eat Per Day?
For healthy individuals, consuming 1-2 eggs per day is generally considered safe. However, considering individual health status and dietary habits, it is useful to consult a health professional. Consuming more than 7 eggs per day can pose a risk, especially in terms of cholesterol and heart health. Considering individual health status and dietary habits, it is important to consult a health professional.
Is Egg Yolk or White More Beneficial?
Egg whites are a low-calorie, lean source of protein. However, egg yolks contain important nutrients such as vitamin D, B6, B12, folic acid, and healthy fats. Therefore, both parts have high nutritional value.
How Much Vitamin D Is in an Egg?
The yolk of a large egg contains approximately 41 IU (1.0 µg) of vitamin D. This amount corresponds to approximately 5% of the daily recommended intake.
How Should Eggs Be Consumed?
The cooking method of eggs can affect their nutritional value. Methods such as boiling or poaching are considered healthier because they do not add extra oil. The more oil is added during frying, the higher the calorie and fat intake.
Do Eggs Cause Allergies?
Eggs are known to be a common allergen, especially in children. Allergic reactions can occur in the form of skin rashes, stomach upset, and respiratory problems.
What Are the Side Effects of Eggs?
Egg consumption is generally safe. However, excessive consumption can affect cholesterol levels in some individuals. It can also cause serious reactions in people with egg allergies. Protein allergy develops against a specific protein. Individuals with egg allergy should avoid eggs and egg-containing products.
How is Egg Allergy Testing Done?
Egg allergy is diagnosed with skin prick tests or specific IgE blood tests. These tests measure the immune system's response to egg proteins.
When Can Babies Be Given Eggs?
Well-cooked eggs can be given to babies starting at 6 months of age. Early introduction of eggs can reduce the risk of allergies.
Can Babies Be Given Eggs Every Day?
It is generally safe to give eggs to babies every day. However, it is recommended to alternate them with other protein sources for a balanced diet.
How Many Eggs Should Babies Eat Per Day?
Half to one whole egg per day is enough for babies. The amount can be adjusted according to the baby's age and nutritional status.
Why Shouldn't Babies Under 1 Be Given Egg Whites?
In the past, it was recommended that egg whites should not be given to babies under 1 year of age due to their allergenic potential. However, current research shows that early introduction of eggs can reduce the risk of allergies.
At What Age Can Babies Eat Eggs?
Babies can be introduced to eggs starting at 6 months of age.
Does Not Consuming Eggs Cause Health Problems?
Those with egg allergies or vegans due to their dietary preferences. While vegans do not consume eggs, some subgroups of vegetarians can consume eggs. Since these people do not consume eggs and other animal products, they may face the risk of deficiency of certain nutrients. These deficiencies can lead to health problems.
Vitamin B12 Deficiency: Vitamin B12 is necessary for nervous system function, the formation of red blood cells and DNA synthesis. This vitamin is mainly found in animal products. Vegan individuals are at high risk for vitamin B12 deficiency, and this deficiency can cause health problems such as fatigue, weakness, nerve damage and anemia.
Other Nutrient Deficiencies: Not consuming eggs and other animal products can increase the risk of deficiency of the following nutrients:
• Iron: The absorption of plant-based iron is lower than that of animal-based iron. Iron deficiency can lead to anemia.
• Zinc: Phytates found in plant foods can reduce zinc absorption. Zinc deficiency can negatively affect immune system functions.
• Calcium: Individuals who do not consume dairy products may have insufficient calcium intake, which can negatively affect bone health.
• Omega-3 Fatty Acids: When fish and seafood are not consumed, omega-3 fatty acid intake may decrease, which can have negative effects on cardiovascular health.
In order to prevent these nutrient deficiencies, individuals with egg allergies, vegans and vegetarians are advised to take the following steps:
• Vitamin B12 Supplementation: Consume vitamin B12 supplements or foods enriched with B12.
• Varied Nutrition: Include plant foods rich in iron, zinc, calcium and omega-3 fatty acids in their diets.
• Regular Health Check-ups: Undergo regular health check-ups to detect nutrient deficiencies early.
As a result, individuals who do not consume eggs and other animal products should be aware of potential nutrient deficiencies and take the necessary precautions by creating a balanced nutrition plan.
This article is for informational purposes only, consult your physician for diagnosis and treatment.
References
https://www.nature.com/articles/s41586-024-08115-3
https://warwick.ac.uk/newsandevents/pressreleases/researchers_apply_computing/
Referanslar
https://www.nature.com/articles/s41586-024-08115-3
https://warwick.ac.uk/newsandevents/pressreleases/researchers_apply_computing/