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You've probably heard a lot of positive and negative opinions about eggs. On the one hand, we know that eggs are rich in valuable nutrients, vitamins and minerals. On the other hand, we are scared by the high content of dietary cholesterol. So what's the deal with these eggs? Is it better to eat them or not?
Eggs - nutritional value
Eggs are one of the most nutritious and widely available products, which have been a part of the diet of people around the world for thousands of years. One large hard-boiled egg contains: vitamin A, folic acid, vitamin B2, B5, B6, B12, phosphorus (which supports healthy bones and teeth), selenium (removes harmful free radicals), vitamin D (supports immunity), E, K, calcium, iron, zinc, choline (supports brain function), as well as omega-3 and omega-6 acids. Eggs are also a fantastic source of inexpensive, yet high-quality protein, which can help with weight loss, increasing muscle mass, lowering blood pressure and supporting bone health [1] [2] . The yolk is an excellent source of docosahexaenoic acid (DHA) and arachidonic acid.
Egg limits
Recommendations for consuming cholesterol in an amount that will not negatively affect our health vary depending on the medical association and country. The whole "egg craze" began in the 1970s. It was then that the American Heart Association recognized egg consumption as a predisposing factor to an increased risk of cardiovascular disease, and as a result, it officially recommended limiting egg consumption to three eggs per week. Today, much has changed and these recommendations are much less stringent.
Can cholesterol in eggs really be harmful? Scientists sought the answer to this question in one study, where participants were divided into two groups - one ate 1-3 eggs a day, while the other group ate egg substitutes. In almost all cases, "good" cholesterol increased, while the level of "bad" cholesterol remained unchanged or increased slightly [3] . It is currently believed that for healthy people even 3 eggs a day are completely safe. However, people with hypercholesterolemia, diabetes and those who consume a lot of animal products should be careful with eggs in their diet.
Eggs in a reducing diet
Eggs are recommended both in a weight loss diet and among people practicing sports (they are a source of easily digestible protein). The undoubted advantages of eggs include: low calorific value (one egg contains only 80 calories), providing the best building blocks for muscles, as well as choline content, which is involved in the metabolism of carbohydrates, proteins and fats, among other things. It is also worth noting that eggs provide a feeling of satiety for longer, so we will not reach for unnecessary snacks! It is therefore worth including them as the main ingredient of our breakfasts. Fried egg, hard-boiled egg, soft-boiled egg, poached egg, in the form of a sandwich spread, omelette, baked in avocado, as scrambled eggs? These are just a few ideas for preparing just one product.
What should you pay attention to when buying eggs?
When standing in front of a store shelf, it is worth paying attention to their origin. The best choice will be eggs from organic hens (where the hens are fed naturally, can walk and are released into the fresh air) or free-range. Next in line will be eggs from barn and caged hens (which we should definitely avoid). Eggs are also classified according to weight: S (small, weighing less than 53g), M (medium, weighing 53-63g), L (large, weighing 63-73g) and XL (very large, weighing over 73g). It is also worth looking around for eggs laid by green-legged hens - they are especially recommended for people with hypertension, anemia, digestive ulcers, pregnant women and children.
[1] https://pubmed.ncbi.nlm.nih.gov/22958314/
[2] https://pubmed.ncbi.nlm.nih.gov/21102327/
[3] https://pubmed.ncbi.nlm.nih.gov/23021013/
