Eggs are one of the most nutritionally complete foods. They are a source of protein containing all the essential amino acids that the human body needs to repair muscles and maintain cell function.
However, many people are still hesitant to include eggs in their daily diet due to concerns about increased blood cholesterol. Below is some scientific information to help you understand this issue.
1. Nutritional value of eating eggs
Eggs are a highly nutritious food with a perfect balance of nutrients. Not only do they provide protein, fat, calcium, iron, zinc, selenium, vitamin B12, and vitamin D, but they also contain a full range of saturated and unsaturated fatty acids.
Specifically, 100g of whole chicken eggs contain the following ideal nutritional information:
Macronutrients: 14.8 g protein; 11.6 g fat; 1.36 g polyunsaturated fatty acids (with multiple double bonds) and 470 mg cholesterol.
Mineral group: 55 mg calcium; 2.70 mg iron; 210 mg phosphorus.
Vitamin group: 700 mcg vitamin A; 47 mcg folate and 1.29 mcg vitamin B12.
Eggs are a rich source of nutrients, providing high-quality protein, healthy fats, many vitamins (A, D, B2, B12, E) and minerals (iron, zinc, selenium, choline), with only about 70-80 calories and almost no carbohydrates. They are excellent for muscles, brain, bones, joints, and overall health. Furthermore, the proportions of nutrients in eggs are very suitable and balanced.
Eggs are a familiar and nutritious food, with nutrients in well-balanced proportions.
2. The link between egg consumption and cholesterol
Previously, nutritional guidelines often advised limiting egg consumption because a large egg contains approximately 186 mg of cholesterol, concentrated entirely in the yolk. This figure exceeds half of the previously recommended daily limit of 300 mg of cholesterol.
Modern medical studies have shown that cholesterol in food is not the primary cause of elevated blood cholesterol levels in most people. Our livers naturally produce cholesterol daily. When you consume more cholesterol from food, the liver adjusts by producing less to maintain balance.
Although eggs contain a significant amount of cholesterol (470 mg/100 g of chicken eggs), there is a favorable correlation between lecithin and cholesterol; therefore, lecithin plays a role in regulating cholesterol, preventing atherosclerosis, and eliminating cholesterol from the body.
The real culprits harming cardiovascular health are saturated and trans fats. Therefore, how you prepare eggs is more important than how many eggs you eat. If you eat deep-fried eggs or eggs with bacon, sausage, and lots of butter, it's the saturated fat in these side dishes that increases your risk of bad cholesterol.
3. Health benefits of eating eggs every day
For people with normal health, studies show that eating up to 7 eggs per week does not increase the risk of cardiovascular disease. Some studies even suggest that eating one egg a day may help reduce the risk of stroke.
Maintaining the habit of eating one egg a day offers many practical benefits thanks to its diverse nutritional content. Eggs are one of the few natural foods rich in vitamin D, a key element that helps the body absorb calcium effectively to protect bone and joint health.
In addition, the abundant content of B vitamins, especially B12 and Riboflavin (B2), plays an important role in energy metabolism and red blood cell regeneration, helping the body stay alert and reducing fatigue.
Eggs also provide significant amounts of zinc and selenium, two essential minerals that help strengthen the immune system and support thyroid function.
Additionally, the combination of protein and healthy fats in eggs helps prolong feelings of fullness, supporting effective weight management without causing excess fat accumulation.
In addition, egg yolks are rich in choline – a nutrient that plays a crucial role in protecting brain function and improving memory. Not only are they good for the brain, eggs also contain lutein and zeaxanthin, two powerful antioxidants that help protect the retina from blue light and reduce the risk of cataracts. Furthermore, thanks to their high protein content, eating eggs for breakfast helps create a feeling of fullness, limiting cravings for snacks throughout the day, thus supporting effective weight management.
4. Precautions when eating eggs for people with diabetes and cardiovascular disease.
Although safe for healthy individuals, egg consumption requires more caution in certain medical groups:
People with diabetes: Some studies show that people with diabetes who eat 7 eggs per week have a higher risk of cardiovascular disease compared to those who don't eat eggs. Therefore, this group should consult their doctor to determine the appropriate amount.
People with heart disease or high blood cholesterol levels: This group should limit their consumption to 3-4 eggs (including yolks) per week. An alternative is to use egg whites. Egg whites still provide sufficient protein but contain no cholesterol, making them safer for those with heart conditions.
Instead of worrying about the cholesterol in eggs, you should focus on controlling the amount of saturated fat from animal fat, butter, and other processed foods in your daily meals.
Pham Huong (according to Health & Life newspaper)
Source: https://yte.nghean.gov.vn/tin-chuyen-nganh/an-trung-moi-ngay-co-tot-khong-995885
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