Nutrition Institute expert 'clears name' for chicken eggs

Balanced ratio of nutrients

According to the Institute of Nutrition ( Ministry of Health ), chicken eggs are a food with high nutritional value. Eggs contain all the nutrients such as: protein, fat, calcium, iron, zinc, selenium, vitamin B12, vitamin D, cholesterol, and fatty acids.

Nutrition Institute experts say that normal people can eat 1 - 2 eggs/day.

Moreover, the ratio of nutrients in eggs is very suitable and balanced, with essential nutrients such as: protein, fat, calcium, iron, folate, phosphorus, vitamin B12, vitamin A, fatty acids, cholesterol...

According to Dr. Nguyen Van Tien, Nutrition Education and Communication Center (Nutrition Institute), egg yolks have very high nutritional value, in 100 grams there are: protein 13.6 grams, lipid 29.8 grams, 134 mg calcium, iron 7.0 mg, zinc 3.7 mg, folate 146 µmg, vitamin A 960 µg, cholesterol 2000 mg and many other vitamins and minerals, as well as fatty acids needed by the body. Meanwhile, the composition of egg whites has less nutrients. In 100 grams there are 10.3 grams of protein, calcium 19 mg...

Egg protein is a very good source of essential amino acids that play an important role in the body. For young children, this source of nutrition is necessary for the development of both weight and height. Eggs have a very valuable source of fat, which is lecithin because lecithin is often found in low amounts in other foods. Lecithin helps reduce cholesterol, increase HDL cholesterol (good cholesterol) and reduce LDL cholesterol (bad cholesterol) in the body. This effect is thought to be due to the unsaturated fat components in lecithin.

"For normal adults, you can eat 1-2 eggs per day. For people at risk of cardiovascular disease or metabolic disorders, you can still eat eggs, 4-6 eggs per week or 2-4 eggs per week, depending on the research," said Dr. Vu Van Tan, Head of the Department of Nutrition Monitoring and Policy (Nutrition Institute).

"However, if anyone is addicted to eggs, they should not overuse them according to nutritional advice, because no food is perfect, so it is necessary to use a variety of foods. Only when using a variety of foods can we get all the nutritional values ​​in the food. In general, the body can easily absorb all the foods, so you should not diet too much," Dr. Tan advised.

"Adults are facing nutritional problems like children. There are many people who are overweight and obese, but there are also cases of malnutrition due to excessive dieting," noted the Head of the Department of Nutrition Monitoring and Policy.

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