Are Eggs Good for Health?

Table of Content

• Are Eggs really good for health?

• Nutritional chart of an Egg

• Health Benefits of Eggs

• Eggs and blood cholesterol

• Does Egg affect cardiac risk?

• Take-Home Points

• FAQ on Are Eggs Good for Health?

Introduction

Eggs are a good example of perfect food with balanced nutrition, As per the studies egg protein is an excellent source of essential amino acids.

It is an encapsulated source of macro and micronutrients hence it is one of the basic foods for humans. Is egg cholesterol good for health? Let’s find out.

Are Eggs really good for health?

You may have heard that eggs are the best food, the ultimate breakfast, but are eggs really that good for health?

Eggs are indeed good for health as they have high nutritional value, the simplest cooking method, and low cost; hence eggs are widely consumed as breakfast worldwide.

Egg cholesterol is a topic of discussion, for having links between egg consumption and cancer, and cardiovascular diseases. As per the , there is no evidence of any harmful effects on health with egg consumption this includes colorectal, adenomas, bladder cancer, and brain cancer.

It is surprising to know that both egg yolk and egg white have almost the same amount of protein.

Any food consumption over moderation will definitely lead to an imbalance in your health, so true for eggs too. Overconsumption of eggs is linked with health problems, especially in those who suffer from cholesterol problems.  

Therefore no doubt eggs and a healthy lifestyle go hand in hand.

Nutritional chart of an Egg

Egg proteins are actually equally distributed between the egg white and egg yolk, while egg yolk is concentrated with vitamins, minerals, and lipids.

The egg is devoid of fibers.

In a whole raw egg

• Water: 76%

• Protein: 12.6%

• Fat: 9.5%

• Carbohydrates: 0.8%

• Ash: 1.1%

• choline

• Vitamin A

• Vitamin B

• Vitamin B12

• Vitamin D

• Selenium

• Phosphorous

Talking about egg protein, hundreds of different proteins have been identified in an egg that fulfills our daily nutritional requirement. It has 68% of LDL (low-density lipoprotein), and 16% of HDL (high-density lipoprotein).

Protein is needed for the repair and growth of our body cells.

The average protein requirement per day for an adult is 50-60gm.

Vitamin and choline- eggs are a vitamin-rich food that has all the vitamins except vitamin C.

Minerals and trace elements- An egg is rich in:

• Calcium

• Potassium

• Phosphorous

• Sodium

The trace elements here are:

• Copper

• Iron

• Magnesium

• Selenium

• zinc

Along with certain shellfish, are also the main source of dietary cholesterol. Most of the clinical studies concluded that there is no correlation between egg and increased plasma cholesterol levels.

Health Benefits of Eggs

Being one of the best natural sources of proteins, it shows the following functions- 

Other health benefits of eggs

1. Eggs stimulate skeletal muscle health

skeletal health is crucial for overall health. Skeletal muscle health improves insulin sensitivity and reduces the risk of hypertension, cardiovascular disease and overall risk of all-cause mortality.

0.8 g protein/kg/day is the recommended quantity.

1.4-2g protein/kg/day is recommended for people who exercise regularly.

2. Eggs and sarcopenia

It is an age-related, involuntary loss of skeletal muscle mass. This can start at the age of 30. As the disease progresses anabolic resistance increases (skeletal muscle resistance to amino acids).

This can be potentially lowered by improving a diet with high protein.

Recommended protein intake is 1.3-2g/kg/day. Here eggs are the easiest way to boost the high protein as additionally, you get a whole pack of nutrients.

3. Immunity booster

Egg proteins have shown protection against many chronic diseases.

As per the studies, egg lysozyme is shown to exert anticancer action.

Overall eggs are not only a rich source of protein but also provide protection against hypertension, inflammatory bowel diseases, and cancer.

4. Egg protein and weight loss

Eggs suppress the ghrelin levels that decrease appetite. As per the studies, people under a high protein diet showed significant weight loss in waist circumference and a 10% loss in fat.

As well there was no change in cholesterol levels.

5. Antihypertensive action

One of the major diseases in the world is hypertension which is regulated by sodium and potassium.

Here egg-derived peptides show antihypertensive actions.

Eggs and blood cholesterol

There is no doubt that egg white is a valuable source of protein, but egg yolks are not good for everyone, especially those who have genetic cardiovascular risks, diabetes, and are cholesterol intolerant.

Single egg yolk has 275 mg of cholesterol more than the recommended level (recommended cholesterol level is 200 mg/day).

Dietary cholesterol including egg yolk increases the metabolic resistance of low-density lipoprotein (commonly known as bad cholesterol), which potentiates the adverse effects.

As per the , LDL to HDL ratio is linked with cardiovascular diseases. Results showed egg consumption increases LDL levels and has no effect on HDL levels when consumed in larger amounts. 

People with borderline high LDL levels should restrict their egg consumption.

Daily consumption of an egg doesn’t increase the risk but more eggs consumed per day increases the LDL to HDL ratio.

Does Egg affect cardiac risk?

Being a potent cholesterol source eggs and heart disease are hot topics worldwide. 

The global study involving 50 countries on egg’s influence on heart health concluded there is no significant link between egg intake and blood lipid. 

A moderate intake of eggs which is 1 egg/day does not increase the risk of cardiac disease in most populations. 

Take-Home Points

• Eggs are the best and easiest source of protein and another nutrient to begin your healthy lifestyle journey.

• Even though eggs have a relatively good amount of cholesterol it doesn’t interfere with your normal cholesterol levels.

• If you are suffering from hypercholesterolemia and a relative disease condition consult your doctor before including eggs in your diet.

• If you exercise on a daily basis you should gradually increase eggs in your diet up to a recommended quantity.