How healthy are eggs?

Eggs are one of the most widely consumed products in the world, as well as one of the healthiest foods, they provide a rich resource of choline, vitamins B and D, folic acid, iodine and protein. Still, questions about the risks and benefits of eggs persist, mainly focused on the question of increasing cholesterol levels and causing cardiovascular problems.

Eggs are consumed in meals and are used as a component of many dishes. They are also one of the most affordable sources of protein and can sit in the refrigerator for up to five weeks without going bad. Trough history different dietary trends lead to different polarizing opinions and controversies surrounding eggs. Some countries recommend consuming two or three eggs per week, while others recommend up to seven. These variations in recommendation as well as earlier controversies continue to confuse people about the nutritional value of eggs as well as the risk they may pose for the cardiovascular system.

Research shows that cholesterol found in eggs doesn’t negatively affect the body compared to cholesterol with other sources. Eggs are often eaten with other high cholesterol foods, such as bacon, cheese and butter. These foods increase the risk of cardiovascular diseases and should be eaten with more consideration.

Eggs are filled with nutrients, having an average of 66 calories, 0 grams of carbohydrates, 4,6 grams of total fats and 6,4 grams of protein, as well as a wide range of micronutrients. They have a relatively high level of cholesterol, on average 177 mg, but more recent research has shown that cholesterol has significantly less effect on cardiovascular diseases compared to saturated fats. Considering this, American suggestions for healthy eating have switched from limiting the amount of cholesterol intake to limiting the amount of saturated fats. The human liver naturally produces cholesterol, if the body consumes larger amounts of it, it can regulate the general levels of cholesterol by producing less. People with genetic disorders, such as hypercholesterolemia, which cause an increase in cholesterol levels in the blood should pay significant attention to their intake of cholesterol.

Eggs also create HDL cholesterol (“good cholesterol”) which has a protective role with cardiovascular diseases, “cleaning” blood vessels. People with high levels of HDL cholesterol usually have lower risk of heart disease.

We often think of cholesterol as “something bad” even though it plays a vital role in the maintenance of our organism. Newer research suggests less connection between high levels of cholesterol and heart disease compared to saturated fats. Eggs are a great source of nutrients including HDL “good cholesterol” which even has a protective function when it comes to cardiovascular diseases.

Researchers suggest increasing the number of eggs consumed on average, because of their very positive impact on our health.

Myers, M., & Ruxton, C. H. S. (2023). Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients, 15(12), 2657. https://doi.org/10.3390/nu15122657

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site: https://pixabay.com/photos/egg-egg-holder-reproduction-7345934/*