Why are eggs golden food for health?

Some Misconceptions About Eggs

In the past, eggs were viewed as quite unfavorable due to concerns about their high cholesterol content, leading to the belief that they were harmful. Over the years, eggs have become less popular in the daily diets of many individuals. However, the early 2000s marked a change when the American Heart Association (AHA) updated their nutritional guidelines, stating that healthy adults can consume one egg per day with a daily cholesterol limit of 300mg.

The misconception about eggs stems from their cholesterol content, with one egg containing up to 213mg of cholesterol, nearly two-thirds of the recommended daily cholesterol intake. Scientists once believed that high blood cholesterol contributed to heart disease, leading to a negative perception of foods high in cholesterol. However, after over two decades of research, it is clear that dietary cholesterol is not the main cause of high blood cholesterol; instead, saturated fat is the primary factor affecting cholesterol levels. Saturated fat is commonly found in full-fat dairy products and fatty meats, and they stimulate the body’s cholesterol production.

Nutritional Composition of Chicken Eggs

A single egg, weighing approximately 100 grams when consumed, contains various essential nutrients:

Energy: 166 kilocalories

Protein: 14.8 grams

Fat: 11.6 grams

Carbohydrate: 0.5 grams

Fiber: 0 grams

Vitamins: including folate (47 micrograms), vitamin B12 (1.29 micrograms), vitamin A (700 micrograms), vitamin D (0.88 micrograms), vitamin K (0.3 micrograms), and more…

Minerals: calcium (55 milligrams), iron (2.7 milligrams), potassium (176 milligrams), zinc (0.9 milligrams), magnesium (11 milligrams), and other minerals…

Chicken eggs are considered highly nutritious, providing a wide range of essential nutrients such as protein, lipids, carbohydrates, vitamins, minerals, enzymes, and hormones necessary for the body. The nutritional structure of eggs is considered balanced, with the protein in the yolk being phosphoprotein, which has a very good and complete amino acid chain. The protein in the egg white, on the other hand, is mainly soluble protein. Egg protein provides essential amino acids that are often lacking in other foods, such as tryptophan, methionine, cysteine, and arginine. Furthermore, eggs also contain lecithin, an important fatty substance for the body.

Benefits of Eggs in the Diet

Increases HDL Cholesterol

Individuals with high levels of HDL – the “good” cholesterol – often face a lower risk of developing heart disease, stroke, and related health issues. Eating eggs is considered an effective method to increase levels of HDL in the body. A study found that consuming two eggs per day for six weeks can increase HDL levels by up to 10%.

Contains Choline

Choline is an essential nutrient that most people do not consume enough of in their daily diet. Choline plays a role in cell membrane formation and the production of molecules involved in signal transmission in the brain, as well as many other important functions in the body. Choline deficiency can lead to serious health issues, although it is rarely encountered.

Eggs, especially chicken eggs, are a rich source of choline, with an estimated choline content of over 100 milligrams per egg. Therefore, incorporating eggs into daily meals can help meet the recommended choline intake necessary for the body.

Related to Reduced Risk of Heart Disease

LDL cholesterol is often referred to as “bad” cholesterol due to its association with an increased risk of developing heart disease when its levels in the blood are high. However, evaluating the extent of LDL’s harmfulness requires considering its molecular structure, which can be classified based on the size of the particles: small and dense LDL particles or larger LDL particles. Studies have shown that small and dense LDL particles are closely associated with a higher risk of heart disease compared to larger LDL particles. While eggs may increase LDL cholesterol levels in some individuals, research also indicates that eggs can contribute to the conversion of small and dense LDL particles into larger particles – a positive finding suggesting that egg consumption may alter the structure of LDL particles in a way that reduces the risk of heart disease.

Eggs Contain Lutein and Zeaxanthin – Beneficial Antioxidants for Eye Health

Aging often brings unwanted changes, including deteriorating vision. However, certain nutrients have been proven to be beneficial in preventing the decline of eye function. Lutein and zeaxanthin, two powerful antioxidants, are naturally found in the macula and can support eye health. Studies have shown that supplementing with adequate amounts of these nutrients can minimize the risk of developing cataracts and age-related macular degeneration, two common age-related eye conditions.

Egg yolks are a rich source of lutein and zeaxanthin. A study found that consuming 1/3 of an egg yolk daily for 4.5 weeks can increase blood levels of lutein by 28% to 50% and zeaxanthin by 114% to 142%.

Moreover, eggs also contain vitamin A, an essential nutrient for maintaining eye health. Vitamin A deficiency is one of the leading causes of blindness worldwide.

Omega-3 Fatty Acids

Factors such as the diet of chickens and their nutritional conditions can significantly affect the nutritional composition of eggs. Eggs from free-range chickens or those fed with omega-3-rich feed often contain higher levels of this fatty acid.

Omega-3 is a beneficial type of fatty acid renowned for its ability to lower triglyceride levels in the blood, a risk factor for heart disease. According to studies, consuming eggs rich in omega-3 can be an effective way to reduce triglyceride levels. In fact, consuming about five omega-3-rich eggs per week for three weeks can reduce triglyceride levels by 16% to 18%.

High-Quality Protein with Essential Amino Acids

Protein plays a vital role in body formation, participating in the building of various tissues and molecules with specific functions. Adequate protein intake has been shown to support weight loss, muscle gain, blood pressure reduction, and improve bone health. Eggs are a high-quality protein source, providing all the necessary and balanced amino acids, making them an ideal choice for supplementing the required nutrients in a balanced diet.

Provides Long-Lasting Fullness with Few Calories

Eggs are a rich source of protein, a necessary nutrient that helps increase satiety and can reduce calorie intake throughout the day. A study observed 30 overweight women who replaced bread with eggs in their breakfast and found that they felt fuller and consumed fewer calories in their subsequent meal. Another study revealed that replacing a regular breakfast with eggs contributed to significant weight loss after eight weeks.