If there is any one food that has caused controversy over the years at to its health benefits it is the egg. Long noted for its source as a protein packed food, the egg has raised concern in recent years as it is believed they contribute to raised cholesterol and as such should be avoided.
The topic of cholesterol has become very confusing. Dietary advice on the subject is often misleading to the point that consumers actually risk their health by trying to avoid cholesterol. The key is to achieve a balance when it comes to cholesterol consumption. Fat from healthy sources is vital to the body, while fat from poor choices, such as butter or foods fried in vegetable oil, are very unsafe. Eggs are a beneficial source of healthy fat. In fact, many nutrients, such as vitamin A, are better absorbed with fat.
Eggs are an excellent source of protein. They also packed with vitamins A, D, E, B2(riboflavin), B6(pyridoxine), B9(folic acid), iron, calcium, phosphorous, potassium and choline. Many of these are specifically needed for the health of the nerves, cell membranes and the brain, especially choline. Choline, a substance found in egg yolk, stimulates brain development and is also good for your mental function and memory. While it is necessary for brain development, it is not produced by our bodies in sufficient amounts. Therefore a continuous new supply must be provided by our diet. Two large eggs provide the adult with the recommended daily intake of choline.
Over the years, all types of fat have become public enemies, often blamed for an increased risk of heart disease. Eggs fell out of favor and people gravitated toward using egg whites as a substitute. However, the yolk is where many of the vitamins and nutrients are found so using egg whites diminished the nutritional value significantly. Additionally, research has documented that eggs do not appear to promote heart disease risk.
Studies show you can eat one egg every day without harming your cholesterol levels. One egg has the equivalent protein of 1 oz. of red meat. According to the U.S. Department of Agriculture, Agricultural Research Service, one whole large egg provides 75 calories, 6 g of protein, 5 g of fat, 1.6 g of saturated fat, 0 g of carbohydrate, 63 mg of sodium and approximately 213 mg of cholesterol. The recommendation for cholesterol consumption is about 300 mg per day. Although egg yolks are known for their high cholesterol content, the medical research community has learned that dietary cholesterol is a different measure than blood level of cholesterol, which is associated with increased risk of heart attack and stroke. One recent study echoes the growing research, showing that egg consumption had no effect on the overall blood cholesterol levels of 115 healthy adults. What’s more, another recent study found some evidence that eating whole eggs increases HDL, the “good” cholesterol which helps protect the heart.
Eggs also contain several important nutrients specific to the egg yolk that helps promote overall health. Selenium is a mineral that your body needs for a strong immune system and it is a powerful antioxidant. Vitamin A is important for good night vision, general cell growth and for healthy skin. Eggs are an important source of vitamin D, which is key in strengthening the bones and improving immunity. The B vitamins folate and riboflavin are necessary for your body to convert the foods you eat into energy.
Considering the newest research, many individuals are now making an effort to find ways to add eggs into their diet. Eggs, primarily thought of as a breakfast food, can be incorporated into your diet in a variety of ways. Egg salad, for instance, makes a great lunch. (Just take it easy on the mayonnaise). Deviled eggs make a great snack or appetizer. Pickled eggs are low in fat and easy to make. They also make a great snack food and can be stored for a longer period of time.
Robert Day
