Eggs have been a standard part of our meals for as long as anyone could remember, particularly breakfast. However, many people have been wondering if they’re really healthy. We’ll attempt to clear things up in this article.
At just 78 calories per one, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein.
Eggs also are a good source of vitamin D (which aids bone health & the immune system) and choline (which helps metabolism and liver function.
Egg yolks also can be good for the eyes; they are significant sources of lutein & zeaxanthin, which have been found to reduce the risk of cataracts & macular degeneration, the leading cause of blindness in people 55 and older.
They’re also said to aid foetal brain development.
However, egg yolks are also known for their cholesterol. A typical large egg contains 186 mg of cholesterol.
This was earlier said to be too much but dietary guidelines in the US cited a lack of scientific evidence for a specific limit in 2015.
A study published in the American Journal of Clinical Nutrition in May 2018, found that eating at least 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes and Type 2 diabetes.
Should you eat eggs or not (and how)?
According to nutritionists, the key is for people to know their risk factors. In general, people at risk for heart disease, who have diabetes or who have had a heart attack should pay attention to the amount of cholesterol in their diet.
But that’s not to say cholesterol makes eggs a harmful choice. If a person’s diet contains little other cholesterol, eggs may be considered less dangerous.
Eggs must be refrigerated and should be cooked fully because there’s an increased risk of salmonella with raw eggs. Common ways of cooking eggs include boiling, poaching, scrambling or frying.
The American Heart Association for instance, suggests one egg (or two egg whites) per day for people who eat them, as part of a healthy diet.
Egg whites provide plenty of protein without the cholesterol of the yolk (the yolk is, however, rich in Vitamin D).
For people who like fried eggs, it is recommended to use canola or olive oil as they are healthier for the heart.
So with this, we hope there’s a bit more clarity about eggs and how healthy they are for you. Maybe you’ll include them in your breakfast tomorrow.
Also read: 5 Healthy Hair Foods Your Diet Must Not Miss