A look at the pros and cons of eggs and whether they are a healthy food choice.
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Are eggs healthy? It’s one of the most common questions I get asked and it’s a great question. After all, eggs are one of the most versatile and affordable foods on the planet.
They’re also a nutritional powerhouse, providing high-quality protein, vitamins, minerals, and antioxidants.
What’s more, eggs can help you lose weight or manage your weight because they make you feel full and satisfied after eating them.
However, there are some concerns about eggs. For instance, they are high in cholesterol and fat.
But don’t worry, this article will answer all your questions about whether eggs are healthy or not.
The Health Benefits of Eggs
Eggs are a nutrient-dense food and are an excellent source of protein. They also contain vitamins and minerals that are essential for human health. Eggs have been shown to improve cholesterol levels, help with weight loss, and reduce the risk of heart disease.
Nutritional value of eggs
A large egg has about 186 mg of cholesterol — all of which is found in the yolk. For many years, eggs were vilified as the dietary culprit behind high cholesterol levels and heart disease. However, more recent research has found that dietary cholesterol doesn’t have as big an impact on blood cholesterol levels as previously thought.
In fact, a large review of studies published in 2019 found that eating up to one egg per day wasn’t associated with an increased risk of heart disease in healthy people (14Trusted Source).
Another study also found that people who ate one egg a day had a lower risk of stroke than those who didn’t eat eggs (15Trusted Source).
Eggs are also a good source of several vitamins and minerals, including:
-Vitamin D: This vitamin is essential for bone health and immunity. Sadly, many people are deficient in vitamin D. Eggs are one of the few natural sources of vitamin D. Just one large egg provides approximately 10% of the RDI.
-Selenium: This mineral is important for reproductive health, thyroid function and immune health. One large egg contains approximately 22% of the RDI.
-Choline: This nutrient is important for liver function, muscle movement and normal brain development. One large egg contains approximately 30% of the RDI.
Eggs and cholesterol
Eggs have been given a bad rap in the past when it comes to cholesterol. However, new research has shown that eggs are not as bad for your cholesterol levels as previously thought. In fact, eggs can actually help improve your cholesterol levels by increasing the HDL (good) cholesterol and reducing the LDL (bad) cholesterol. Eggs are also a good source of protein and contain many vitamins and minerals that are essential for good health.
Eggs and heart health
As part of a healthy diet, eggs can have many benefits for heart health. For example, they are a good source of protein and healthy fats. Additionally, eggs contain nutrients that can help reduce the risk of heart disease, such as choline and lutein.
Additionally, studies have shown that eating eggs can help improve certain risk factors for heart disease. For instance, one study showed that eating eggs can help increase levels of HDL (good) cholesterol and decrease levels of triglycerides (a type of blood fat).
Furthermore, eggs are a good source of antioxidants that can help protect the heart. For example, they contain substances known as lutein and zeaxanthin, which have been shown to protect against LDL (bad) cholesterol oxidation. Additionally, eggs contain vitamin E, an antioxidant that has been linked with a reduced risk of heart disease.
Eggs and brain health
Recent research suggests that eating eggs may support brain health.
A 2017 study found that participants who ate two eggs per day for six weeks had improved performance on a test of attention and executive function, compared to those who ate a bagel breakfast with the same number of calories (16).
Eggs are a good source of several nutrients tied to brain health, including choline, vitamin B12, vitamin D and omega-3 fatty acids (5, 17).
For example, choline is involved in the production of acetylcholine, a neurotransmitter important for regulating mood and memory (18). Vitamin B12 helps maintain healthy nerve cells and prevents cognitive decline (19). Low levels of vitamin D have been linked to an increased risk of dementia (20). Omega-3 fatty acids play an important role in maintaining cognitive function and mental health (21).
The risks of eggs
For years we have been told that eggs are packed with cholesterol and are bad for our health. However, more recent studies have shown that eggs can actually be good for us. They are a good source of protein and can help to regulate our cholesterol levels. However, there are still some risks associated with eating eggs.
There have been several large outbreaks of Salmonella poisoning linked to eggs in recent years. The Centers for Disease Control and Prevention (CDC) estimates that 1.2 million people in the United States get sick from Salmonella annually, with about 420 people dying as a result.
Most people infected with Salmonella develop diarrhea, fever, and abdominal cramps 12 to 72 hours after infection. The illness usually lasts 4 to 7 days, and most people recover without treatment. However, in some cases the diarrhea may be so severe that the patient needs to be hospitalized. Salmonella infection also may cause arterial infections, endocarditis, and arthritis.
Eggs are a common source of Salmonella contamination. The CDC estimates that 79% of all Salmonella infections in the United States are caused by food contaminated with the bacteria. Eggs can become contaminated in two ways:
• The hen may carry the bacteria in her digestive tract. If her feces contaminate the eggshell during formation, the egg will be infected.
• The egg may become contaminated after it is laid if it comes into contact with feces from an infected animal or person
Choline is an essential nutrient found in eggs that helps regulate the brain, nervous system and cardiovascular system. While our bodies can produce small amounts of choline, we need to get most of it from our diet.
Eggs are one of the best sources of choline and just one large egg contains about 250 mg of choline. That’s more than half the recommended daily intake for adults! Choline is important for pregnant women as it helps support fetal brain development.
Getting enough choline is essential for good health, but some people are at risk for choline deficiency. This includes people with certain genetic disorders, liver disease and pregnant women. A choline deficiency can lead to poor brain function, fatty liver disease and birth defects.
Are eggs healthy?
Eggs are a nutritious food that has many health benefits. They are an excellent source of protein and contain many vitamins and minerals. Eggs also contain choline, which is important for brain health.
Though eggs have been getting a bad rap for years, new research has found that they may not be as harmful to your health as previously thought. In fact, eating eggs may even have some benefits.
For years, eggs have been vilified as a dietary no-no because of their cholesterol content. But newer research has found that dietary cholesterol doesn’t necessarily raise the levels of LDL (bad) cholesterol in your blood. So if you’re healthy and don’t have high cholesterol, you can probably eat an egg or two a day without worry.
Eggs are also a good source of protein and other nutrients, such as vitamin D, Selenium and B vitamins. And they’re relatively low in calories. So if you’re trying to lose weight or maintain a healthy weight, eggs can be part of a nutritious diet.
Of course, if you have diabetes or heart disease, you’ll need to be more careful about how many eggs you eat because of the potential risk of cardiovascular disease. But overall, eggs are a food that can be part of a healthy diet.
How to enjoy eggs safely
Eggs are a nutritious food that can be enjoyed safely as part of a healthy diet. However, it is important to cook eggs thoroughly to reduce the risk of food poisoning. This section will provide advice on how to enjoy eggs safely.
Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny. Use low heat and cook slowly.
Sunny-side up eggs with firm whites and yolks that are not broken should be avoided. Over-medium and over-hard eggs can be safely consumed if cooked until the yolk is firm.
Pregnant women, young children, the elderly and people with weakened immune systems should avoid consuming raw eggs. This includes any foods that may contain raw eggs such as:
-Homemade Caesar salad dressing
– Hollandaise sauce
Eggs should be stored in the refrigerator, in their original carton, to maintain their freshness. The date on the carton is the last date the eggs should be sold, not necessarily the date by which they need to be used. Once you bring them home from the store, use eggs within three to five weeks for best quality.
To test whether an egg is still good, gently place it in a bowl of water. If it sinks and lies flat on its side, it’s still fresh. If it stands up on one end or floats, it’s time to toss it out.