As we know, egg are a good source of protein. In addition to being low in calories, they are also rich in various nutrients that are beneficial to the body. Including iron, calcium, phosphorus, choline, vitamin A, vitamin B1, B2, B6, vitamin E. As well as folate, lecithin, lutein, and zeaxanthin. They can also be used in a variety of dishes. That’s why every home always has chicken or duck eggs in the refrigerator. At least when you can’t think of anything else, you can still use eggs to cook.

However, to get the most benefit from eating eggs. It is important to take into account the age and health of the consumer. Dr. Wanaporn Thongchom, a nutritionist from the ยูฟ่าเบท, Faculty of Medicine, Ramathibodi Hospital, has given the following advice:

Pregnant and breastfeeding women

Eggs contain nutrients that are essential for promoting brain and nervous tissue development in the embryo, including folate, choline, protein, and iron, which help prevent abnormalities in newborns. Nutritionists therefore recommend eating one egg per day.

Infants aged 6-7 months

For the amount of protein that a 6-7 month old baby needs per day, it is equivalent to half an egg. Therefore, nutritionists recommend that you first mash half a hard boiled egg with rice and give it in small amounts at first. 

Infants aged 8-12 months

As the baby gets older, the amount of eggs can be increased to half an egg to one egg per day. 

Children aged 1-5 years, school children and adolescents

Children aged 1 year and up to teenagers can eat 1 egg every day.

Working age and elderly

In case you are healthy and do not have high blood fat, you can eat one egg every day.

Patients with various conditions

For patients with high blood pressure, diabetes , high blood fat, or those at risk of coronary artery disease and high cholesterol, it is recommended to consume 3 eggs per week and it is necessary to take care of other food consumption or follow the doctor’s advice.

Boiling and stewing are better than frying.

As for the method of cooking eggs, deep frying or frying until fluffy using a lot of oil will have a greater effect on health because most often saturated fat oil is used for frying, such as palm oil, which can lead to high blood fat. If you are going to fry, use a small amount of oil. But if you want to be healthy, boil or stew using only a small amount of oil.

You shouldn’t eat raw eggs!

Dr. Wanaporn recommends that good egg consumption is eating cooked and unprocessed eggs to get the most benefit because raw egg whites contain avidin, which can interfere with the absorption of a vitamin called biotin or vitamin H.

Biotin is a vitamin that helps nourish hair, nails, and skin to be strong and healthy. It also helps with the functioning of the nervous system, energy metabolism, and various cells in the body and is involved in the control of fat metabolism. Eating raw eggs that interfere with the absorption of biotin can result in hair loss, flaky skin, and weak nails.