If I had to name the perfect food, then chicken eggs are one of the main contenders for this title. They are readily available, easy to prepare, cheap, and a great source of protein.
When it comes to dieting, healthy eating, sports, and more, eggs are talked about a lot. But are eggs really good for your health, or is it just a myth?
Undoubtedly, eggs contain beneficial elements for the body. Let's see what are the properties of egg white and egg yolk.
Egg white contributes to:
- increase in muscle mass;
- strengthening bones;
- maintaining brain function;
- maintaining the integrity of tissue;
- lowering blood pressure;
- fight overweight.
Nothing harmful so far. I would even say more, by their composition, egg whites are a complete set of alpha-amino acids, which are the strongest antioxidants and prevent the development of cancer.
Egg yolkcontains such useful elements as:
- Omega-3;
- folic acid;
- vitamins A, K, E, B12;
- selenium;
- calcium;
- phosphorus;
- biotin.
Yolk is also a good source of lutein. It is a natural pigment that the human body is unable to synthesize, but which has a positive effect on the physiology of vision – it is responsible for the ability to distinguish small details in the distance and for protecting the eyes from the most aggressive parts of the visible spectrum.
Until now, there is nothing to complain about.
But still, the yolk determines that ambiguous attitude towards the benefits and harms of eggs for the body. Egg yolk contains cholesterol, which, when accumulated in high concentration, leads to the development of cardiovascular pathologies.
Indeed, only one egg yolk contains about 185 mg of cholesterol, which is more than half of its recommended daily dose, which is 300 mg. But do not be afraid of these, at first glance, terrible numbers. In fact, cholesterol is one of the most important building materials for cell membranes. Moreover, our body needs it for the production of vitamin D, as well as testosterone and estrogen. The body cannot exist without cholesterol.
Still, is there a link between egg consumption and cardiovascular disease?
Research has shown that one to two eggs a day does not affect blood cholesterol levels and does not increase the risk of heart disease. What's more, eating eggs on a low-carb diet improves markers of heart disease. This has been noted in people with impaired insulin sensitivity and type 2 diabetes.
When eggs are consumed, the level of "bad" cholesterol (LDL) does not change or increases slightly. But the content of "good" cholesterol (HDL) usually increases.
What's the conclusion? Is it a myth or not that eggs are good for the human body?
No, this is not a myth.
Eggs are one of the healthiest and most nutritious foods around. In most cases, they do not increase cholesterol levels much.
But, as with everything related to nutrition, there are no universal recommendations. If you have a genetic predisposition to high cholesterol, you will need to limit your egg consumption.
The most important thing is a balanced diet.