A few years ago eggs were thought to be the culprit in producing artery clogging cholesterol in the blood (all of the cholesterol is in the yolk of the egg). But in recent years, the School of Public Health at Harvard University had traced over 100,000 nurses for about 10 to 12 years and could not find any difference in the risk of heart disease for anyone eating 1 egg a week or anyone eating more than 1 egg a day.
Recent studies have shown that eating 2 eggs may actually improve your lipid profile. (cholesterol is also known as lipid, the fatty substance that is produced by the liver and also found in highly saturated fatty foods) Also, regular consumption may help to prevent clotting of the blood, heart attacks and even strokes. In another study, women who ate 6 eggs per week lowered their risk of breast cancer by 44%.
The egg is a healthy food because of the nutrients that it contains. 1 large egg is about 70 calories – which is about 10% of the recommended iron, minerals, protein, and B vitamins including folic acid which is recommended for pregnant women. Just one egg contains all the nine essential amino acids and about 6 grams of the high-quality proteins. They are also a very important source of carotenoids-lutein and zeaxanthin (for eye health).
Research has also shown that people who eat eggs daily lower their risk of developing macular generation and cataracts. Eggs also contain choline -the nutrient that about 90% of pregnant and lactating American women do not get enough of. Choline is necessary for the memory and brain development in the fetus. One egg yolk contains about 120 milligrams of choline. Out of the 5 grams of fat in one egg, there is only 1.5 grams of saturated fat. The egg is one of the only few foods that produce vitamin D naturally.
They also contain sulfur which promotes healthy hair and nails. People who normally eat breakfast containing eggs, also tend to have healthy diets. Eggs contain protein and fat – both of these increase your sense of fullness. This seems to satisfy more overweight people more so than a breakfast that might contain donuts, rolls or bagels.
Nutrition experts have determined people who do not consume an excess amount of fat can eat one or two eggs daily without any measurable change in their blood cholesterol level. It is the saturated fat in your diet that will influence your blood cholesterol levels and not the dietary cholesterol. Long story short, eat a well balanced diet – one in which includes eggs; and don’t forget to exercise.