Eggs have long been linked to high cholesterol levels, even while
admitting that they provide numerous health benefits. But tests have
shown that contrary to what many so-called diet experts contend they do
not have a detrimental impact on levels of cholesterol. Things to take
caution of would be, as with any food, more is not better, and the way
they are prepared. In other words, if they're fried in bacon grease,
don't blame the egg.
But the logic would be: if eggs are high in cholesterol (they do, but it's not now thought to be high as previously believed), and cholesterol is bad for your heart health, doesn't it follow that we should avoid eggs? As with most issues concerning diet, it isn't that clear-cut. First, it is largely an individual thing as to how much cholesterol can be consumed without adverse effects.
Next is where recent findings have thrown new light on the subject. No one disputes the fact that eggs are an excellent source of key nutrients and high-quality protein. They are one of the few natural foods that are a source of vitamin D, and are abundant in B vitamins, all that are now linked to help prevent heart disease. So a good portion of the negative effects that cholesterol has on the heart could be offset by the nutritional aspects of the egg.
A test done at the University of Alberta, Canada recently found that the yolks of eggs have as many antioxidant properties as that of an apple. We know the importance of antioxidants in helping to control inflammation, which assists in heart disease prevention. So if you limit your intake of eggs to one a day, and if you have to cook them in something use a small amount of olive oil, you will get the benefits of eggs without the bad cholesterol effects. It is also recommended that for those with diabetes or heart ailments, the number should drop to no more than three eggs a week.
So what are some of those nutritional benefits? Here are a few that are not that well publicized:
1. Sulphur content. This promotes healthy hair and nails.
2. Choline. A member of the vitamin B family, this is necessary for helping to regulate the cardiovascular and nervous systems.
3. Lutein and zeaxanthin. These are antioxidants that help prevent diseases in the eyes, such as cataracts and macular degeneration.
4. Vitamin D. One of the few foods that naturally occurring vitamin D, about 24.5 grams worth in an average egg.
5. Other vitamins besides the Bs. Copper, folate, iodine, manganese, magnesium, potassium, selenium, thiamine, zinc and iron.
One other fact about eggs that we should take to heart: avoid the eggs sold as Omega-3s. It is not where you want to get your omega-3, as they usually come from hens that are fed poor quality sources. Instead opt for the free-range organic eggs. But it is obvious from the benefits we get from eggs that they should be a regular part of our diet. Like anything that is healthy, just don't overdo it.
But the logic would be: if eggs are high in cholesterol (they do, but it's not now thought to be high as previously believed), and cholesterol is bad for your heart health, doesn't it follow that we should avoid eggs? As with most issues concerning diet, it isn't that clear-cut. First, it is largely an individual thing as to how much cholesterol can be consumed without adverse effects.
Next is where recent findings have thrown new light on the subject. No one disputes the fact that eggs are an excellent source of key nutrients and high-quality protein. They are one of the few natural foods that are a source of vitamin D, and are abundant in B vitamins, all that are now linked to help prevent heart disease. So a good portion of the negative effects that cholesterol has on the heart could be offset by the nutritional aspects of the egg.
A test done at the University of Alberta, Canada recently found that the yolks of eggs have as many antioxidant properties as that of an apple. We know the importance of antioxidants in helping to control inflammation, which assists in heart disease prevention. So if you limit your intake of eggs to one a day, and if you have to cook them in something use a small amount of olive oil, you will get the benefits of eggs without the bad cholesterol effects. It is also recommended that for those with diabetes or heart ailments, the number should drop to no more than three eggs a week.
So what are some of those nutritional benefits? Here are a few that are not that well publicized:
1. Sulphur content. This promotes healthy hair and nails.
2. Choline. A member of the vitamin B family, this is necessary for helping to regulate the cardiovascular and nervous systems.
3. Lutein and zeaxanthin. These are antioxidants that help prevent diseases in the eyes, such as cataracts and macular degeneration.
4. Vitamin D. One of the few foods that naturally occurring vitamin D, about 24.5 grams worth in an average egg.
5. Other vitamins besides the Bs. Copper, folate, iodine, manganese, magnesium, potassium, selenium, thiamine, zinc and iron.
One other fact about eggs that we should take to heart: avoid the eggs sold as Omega-3s. It is not where you want to get your omega-3, as they usually come from hens that are fed poor quality sources. Instead opt for the free-range organic eggs. But it is obvious from the benefits we get from eggs that they should be a regular part of our diet. Like anything that is healthy, just don't overdo it.
Eggs are a food that we have always assumed to be high in cholesterol, and that is something we are always looking to control. This is a food that has so many health benefits, including as we point out in the article it helps keep the eyes healthy. Rich Carroll is a writer and health enthusiast living in London.
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