Antonio Escribano, a leader in endocrinology and nutrition, advocates physical and mental activity at all stages of life. At 76 years old, he continues to promote healthy habits through his extensive professional career and conferences.
This expert stated in an interview with The Vanguard that only the amount of five eggs helps maintain muscle mass without exceeding the limits of saturated fats, being a versatile and nutrient-dense option.
This statement may seem very controversial, but let’s put it to trial.
How much is enough
For Escribano, most of the optimal nutrients can be obtained through a balanced diet, dismissing the need for supplements that are often marketed as essential.
But this is not enough; highlights the need for physical activity. He maintains that any age is appropriate to start an exercise regimen. Physical activity not only improves physical fitness, but also benefits mental and cognitive health, promoting a long and active life.
The claim that this quantity of eggs is sufficient deserves analysis. Eggs are, without a doubt, one of the most complete foods that exist from a nutritional point of view. A medium-sized egg provides between 6 and 7 grams of protein of high biological value, with an essential amino acid profile so balanced that it has historically been used as a reference protein to compare other sources.
In addition, the egg contains B vitamins (especially B12 and B2), vitamin D, vitamin A, choline, selenium, phosphorus and iron, all in a relatively modest calorie package of about 70-80 kcal per unit. So far, the assertion has a solid disagreement.
However, an average 70 kg adult requires between 56 and 98 grams of protein daily depending on their level of physical activity, age and health, which is equivalent to between 392 and 686 grams per week. In strictly protein terms, five eggs a week represent only 5-9% of the total requirements.
Now, the statement is useful in its guiding function for certain population profiles. Older people with incipient sarcopenia, students with disordered diets, vegetarians who exclude only meat or individuals with a tight food budget can find in five eggs a week a valuable, accessible and versatile nutritional anchor. In this pragmatic context, the phrase has merit as common public health advice.
It is also important to highlight that the protein in cooked eggs is absorbed with an efficiency close to 91%, while that in raw eggs is around 51-54%. That’s why preparation matters: poached, boiled, or grilled eggs best preserve the nutritional profile.
Importance of egg consumption
The egg is one of the most studied and valued foods in the history of human nutrition, and its importance can be analyzed from several complementary dimensions.
Exceptional nutritional density. Few foods concentrate so much nutritional quality in so little volume and calories. A medium egg provides complete protein, fat-soluble vitamins (A, D, E, Sufficient), B complex vitamins, essential minerals such as selenium, phosphorus and zinc, and bioactive compounds such as choline and the carotenoids lutein and zeaxanthin. This combination is difficult to match with another particular food at the same caloric cost.
Reference protein. Egg protein has a very high biological value, close to 100 on some scales, which means that its essential amino acids are absorbed and used with extraordinary efficiency. For decades it was the gold standard for measuring the protein quality of other foods. This makes it especially valuable in stages of high protein demand: childhood, adolescence, pregnancy, lactation, recovery from illnesses and aging.
Brain health and cognitive function. Egg yolk is one of the richest food sources of choline, a precursor of the neurotransmitter acetylcholine. Choline is essential for fetal neurological development, memory and cognitive function throughout life. Epidemiological studies suggest that adequate choline intake is associated with a lower risk of cognitive decline in older adults, and the majority of the population does not reach the recommended levels of this nutrient.
Eye health. The lutein and zeaxanthin present in the yolk are selectively deposited in the retinal macula and act as filters against blue light and oxidative damage. The available evidence associates them with a reduced risk of age-related macular degeneration and cataracts, two of the main causes of visible loss in older people. Interestingly, these carotenoids are better absorbed from eggs than from plant sources, thanks to their natural lipid environment.
Satiety and weight retention. The high protein and lipid content of the egg generates a prolonged satiety response. Several clinical trials have shown that eating crop eggs for breakfast improves caloric intake in the following hours compared to breakfasts of equal caloric value but higher in carbohydrates. This makes it a useful ally in weight loss strategies and prevention of metabolic syndrome.
You may also be interested in:
· How much protein do you need based on your level of physical activity?
· Experts highlight that the key to losing weight could be cheap and simple
· Is the egg the best protein provider?
