Much has been said about whether eggs are good or bad for health, especially for
cardiovascular health. Today we can see great detractors who claim that the
consumption of eggs is extremely dangerous and is a direct ticket to suffering from a
heart attack and enthusiasts of the gym and sports fans who have no qualms about
preparing tortillas with on average a dozen eggs.
The truth about whether eggs are suitable for health is, as always, much more
moderate and less exciting. To understand why it is important to understand the
nutritional composition of the egg. As we know, it consists of a yolk and a white. The
yolk constitutes the fatty component of the egg and is rich in cholesterol (resulting in
its bad reputation) while the white is the part formed by high-quality proteins for its
relationship between consumption and absorption.
About the proteins contained in the egg: „Egg protein has been recognized to be
highly digestible and an excellent source of essential amino acids, with the highest
attainable protein digestibility-corrected amino acid score. Egg protein has been
shown to decrease malnutrition in underdeveloped countries, possibly increase
height in children, and protect against kwashiorkor. Egg protein has been shown to
be important to skeletal muscle health and protective against sarcopenia. Egg
protein also can decrease appetite, resulting in a reduction in the caloric intake from
the next meal and weight reduction.”
This study also helps to demystify the idea that frequent egg consumption is related
to weight gain due to fat intake since it has the opposite effect. In addition, it is
necessary to remember that children are in a stage of constant growth that requires
a good energy supply.
In addition to fats and proteins, the egg contains multiple „vitamins A, D, E, K, B1,
B2, B5, B6, B9 and B12, in the yolk, while egg white has high concentrations of
vitamins B2, B3 and B5, but also significant amounts of vitamins B1, B6, B8, B9 and
B12.” This is why we know it is a very nutritious food.
So why is it believed that its nutritional contribution is not enough to overcome the
„prejudices” it causes in health? This is because it is known that high blood
cholesterol levels are related to the development of cardiovascular diseases, so for a
long time it was thought that cholesterol intake through food was directly related to
its increase in blood. However, it has been shown that cholesterol intake is not such
an important cause but rather the intake of saturated fat (found in mainly animal fatty
foods) and trans fats (found in industrial food products such as margarine, cookies,
cakes, and sweets).
Therefore, the consumption of eggs is not only safe but also recommended. Studies
have shown „In recent research, eating eggs was not found to be directly responsible
for raising blood cholesterol levels”.
Also, eggs are an excellent source of choline, a nutrient that is essential for brain
development and function. Choline plays a crucial role in the formation of brain cell
membranes, and it helps to regulate memory and mood. According to a study
published in the American Journal of Clinical Nutrition, choline deficiency during
pregnancy can have long-term effects on a child’s cognitive function and behavior.
One aspect to consider when including eggs in the diet of children is that the other
food in the diet should not be high in cholesterol to stay within the recommended
daily intake (300 mg). But that won’t be a problem, because to do so will only be
enough to follow a healthy diet with high consumption of vegetables, fruits, whole
grains, tubercles, and lean meats and fish. Limit the intake of industrial food products
such as sweets, desserts, and pre-cooked meals.
And now the question is how to incorporate eggs into Your Child’s Diet. Here you
have some practical tips.
There are many ways to incorporate eggs into your child’s diet. They can be
scrambled, boiled, or made into an omelet. Hard-boiled eggs make a great snack,
and they can be added to salads or sandwiches for extra protein. You can also try
making a breakfast sandwich with an egg, cheese, and whole-grain bread for a quick
and healthy breakfast.
There is a safety concern when you cook eggs: It is important to handle and prepare
eggs safely to reduce the risk of foodborne illness. Always wash your hands before
and after handling eggs, and make sure to cook them thoroughly. The United States
Department of Agriculture (USDA) recommends cooking eggs until the whites and
yolks are firm.
To summarize, eggs are a nutritious and healthy food that can be an excellent
addition to a child’s diet. They are a good source of protein, vitamins, and minerals,
and they contain choline, which is essential for brain development and function.
There are many ways to incorporate eggs into your child’s diet, and they can be a
great way to provide your child with the nutrients they need to grow and thrive.
REFERENCES
● Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients. 2022
Jul 15;14(14):2904. doi: 10.3390/nu14142904. PMID: 35889862; PMCID:
PMC9316657.
● United States Department of Agriculture. (2015). Egg safety.
https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/getanswers/food-safety-fact-sheets/egg-products-preparation/shell-eggs-from-f
arm-to-table/ct_index
● National Institutes of Health. (2021). Choline.
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
● American Egg Board. (2021). Nutrient contributions of one large egg.
https://www.incredibleegg.org/egg-nutrition/nutrient-contributions-of-one-larg
e-egg/
● Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr
Rev. 2009 Nov;67(11):615-23. doi: 10.1111/j.1753-4887.2009.00246.x.
PMID:19906248.
● de Vilane, P. (2020, julio 10). Las vitaminas del huevo. Pazo de Vilane.
https://pazodevilane.com/cronicas-gallinero/vitaminas-del-huevo/
● What about cholesterol, eggs and kids? (2012, julio 2). Children’s Hospital
Los Angeles.
https://www.chla.org/blog/rn-remedies/what-about-cholesterol-eggs-and-kids
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