Eggs are an indispensable part of the breakfast table in our homes. Some people eat them boiled, some make omelets, and others like to eat a bullseye with bread. How good are the eggs that we all like to eat? Some say that eating eggs increases cholesterol and is not good for the heart. Others say that eggs are a superfood full of nutritional benefits. So what is this really about? Let's talk about this precisely and simply today.
Are eggs really good for the body? Are they bad?
Simply put, yes, eggs are often good for our health. Eggs are rich in vitamins, antioxidants, and high-quality protein. However, there is a problem. That is, eggs are also a bit high in cholesterol . Therefore, the number of eggs you should eat per day depends on your health condition.
Now, there is a theory that the cholesterol in egg yolks can increase the bad cholesterol, or LDL cholesterol, in our blood. Some studies have shown a link between eating eggs and heart disease. However, a new study suggests that if you are healthy , eating one egg a day does not significantly increase your risk of heart disease. In fact, the impact of the fats we eat on our cholesterol levels is much greater than the cholesterol from eggs.
So how do we decide this?
- If your cholesterol levels are good and you don't have conditions like cardiovascular disease, eating one whole egg a day is usually not a problem. The American Heart Association even recommends that one egg (or two egg whites) a day can be part of a healthy diet.
- However, if you already have heart disease or high cholesterol , it's wise to limit the number of eggs you eat to three or four per week.
- If you are a diabetic (Diabetes Mellitus) , you should also be careful about the cholesterol in your diet, as people with diabetes are more likely to have high cholesterol levels.
The most important thing is to talk to your family doctor before making any decisions about this and get advice on how many eggs you can eat that are appropriate for your health.
If you're concerned about cholesterol, there are ways to get the goodness of eggs. You can eat just the egg whites instead of a whole egg. But remember, when you remove the yolk, you miss out on many valuable nutrients, such as vitamins A, D, E, and K.
Surprising benefits of eating eggs
Eggs are not just a food. Inside this little egg, there are many valuable benefits for our body.
Helps maintain good eyesight
If you don't like carrots but want to keep your eyesight sharp, eggs are a great solution. Eggs are high in two antioxidants called lutein and zeaxanthin . Studies have found that these help prevent vision loss as we age. Eating eggs regularly can reduce the risk of cataracts and macular degeneration, a condition that causes vision loss as we age.
It is very valuable for both mother and baby during pregnancy.
Eggs are a must-have for a pregnant mother because they are rich in nutrients like Omega-3 fatty acids and folate , which are essential for the development of the baby in the womb.
Folate, or folic acid, in particular, is essential for the proper development of a baby's brain and spinal cord (neural tube). Getting enough folate before and during pregnancy can help prevent serious birth defects such as spina bifida . Omega-3s also help reduce the risk of premature birth, preeclampsia, and depression.
May reduce the risk of stroke
Several studies have shown that eating eggs reduces the risk of stroke and heart disease. The important thing to remember is that eggs are highly beneficial when consumed in moderation as part of a balanced diet.
Let's learn exactly about the nutrition in eggs.
An egg is a big nutritional powerhouse in a small package. The protein in eggs can help reduce hunger and keep you feeling full for longer. In fact, eggs are a complete protein source. That means they contain all nine essential amino acids, which our bodies cannot produce on their own.
| Nutritional profile of a large egg (about 50 grams) | |
|---|---|
| Nutrient section | Size ( approx .) |
| Calories | 70 |
| Protein | 6 grams |
| Total fat (Fat) | 4 grams |
| Cholesterol | 207 milligrams |
| Carbohydrates | 0 grams |
| Sodium | 65 milligrams |
In addition, eggs are rich in nutrients essential for brain function, such as vitamin A, vitamin D, vitamin B12, riboflavin, folate, iron, selenium, zinc, and choline .
Egg white nutrition
If you want to reduce calories, fat, and cholesterol and get only the protein benefits of eggs, egg whites are a great option. The fat and cholesterol in an egg are all in the yolk.
In the white of a large egg only:
- 4 grams of protein
- 55 milligrams of sodium
- 6.6 micrograms of selenium
- Contains 53.8 milligrams of potassium.
Think about these things when cooking eggs
Boiling eggs is the easiest way to prepare them. In addition, they can be prepared in a variety of ways, such as omelets, poached eggs, and scrambled eggs.
But remember, the nutritional value of eggs can vary depending on how they are cooked. For example, boiling or poaching preserves nutrients rather than deep frying. The best way to get the most nutrition out of an egg is to cook it over low heat, using a small amount of healthy oil (e.g. coconut oil).
Important: Always wash your hands thoroughly with soap and water whenever you handle raw eggs, especially when separating the yolk and white, as there is a risk of bacterial infections such as Salmonella .
Take-Home Message
- Eggs are a highly nutritious food, rich in protein, vitamins, and minerals.
- It is generally not a problem for a healthy person to eat one whole egg a day.
- If you have conditions like heart disease, high cholesterol, or diabetes, talk to your doctor about limiting the number of eggs you eat per week.
- Egg yolks contain cholesterol and fat, as well as valuable vitamins. Egg whites are rich in protein.
- When cooking eggs, it is healthier to steam or cook them in low-fat oil rather than deep-frying them.
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