Eggs are not dietary demons, after all

Eggs

There are people who treat eggs like poison. The only thing they know is that eggs are high in saturated fats and also very high in cholesterol and is therefore to be avoided like plague. This is probably because they are concerned about their heart health, and rightly so.

But then, though the average large egg contains a whopping 212 milligrams of cholesterol (accounting for two-thirds of the recommended daily limit), so do single servings of liver, shrimp and duck meat — all of which are consumed by many people who would not touch an egg with a long pole!

According to the Harvard Heart Letter, when talking about the relationship between heart health and egg eating, the only large study to look at the impact of egg consumption on heart disease found no connection between the two.

It does warn, however, that in people with diabetes, those who eat an egg a day are a bit more likely to develop heart disease than those who rarely eat eggs.

The publication maintains that if you like eggs, eating one a day should be okay, especially if you cut back on saturated and trans fats.

Again, the American Heart Association says cholesterol in food is not the culprit; rather, it says, saturated fat has a much bigger effect on blood cholesterol. A study by AHA scientists reveals that full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol.

Better still, researchers at Wake Forest University, North Carolina, USA, reviewed some of the top scientific studies and reported that they found no link between eating eggs and heart disease.

According to the online portal, webmd.com, along with milk, eggs contain the highest biological value for protein. It says, “One egg has only 75 calories but seven gramms of high-quality protein, five gramms of fat, and 1.6 gramms of saturated fat, iron, vitamins, minerals, and carotenoids.”

Experts say eggs have disease-fighting nutrients like lutein and zeaxanthin, which may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. They also say brain development and memory may be enhanced by the choline content of eggs.

Along with this clean bill of health are the many nutritional values derivable from eating eggs. According to localharvest.org, eggs are instant mood boosters. This is because eggs contain a beneficial blend of omega-3 fatty acids, zinc, B vitamins and iodide — nutrients that work together to battle fatigue and reverse bad moods.

Other foods that are rich in these nutrients are salmon, walnut, soybeans, shrimps, sardines (Titus fish), liver, mutton, nuts, crab meat, garlic, potatoes, milk and yoghurt.

Nutritionists say eggs also nourish the muscular system, what with the Vitamin B12 that aids in muscle contraction. Primarily, Vitamin B12 helps in the formation of red blood cells, and it is also one of the major influences in the maintenance of healthy nervous system. It also aids in the normal function of the brain.

Those who are on contraceptive pills are encouraged to get enough Vitamin B12, as researchers say the pills can decrease the levels of the vitamin in the body.

Deficiency of Vitamin B12 can result in nerve damage, numbness in hands and feet, tingling (pins and needles) in hands and feet, weakness in legs, pale skin, poor memory, and poor muscle coordination.

Other foods that are rich in B12 are fish eggs, turkey meat, pork, and chicken.

Scientists also say women who eat higher levels of choline, a nutrient found in eggs, are 24 per cent less likely to develop breast cancer, as one large egg contains about 30 per cent of an adult’s recommended dietary allowance of choline.

Again, nutritionist say, if you are fatigued, insomniac, and your kidneys cannot concentrate urine, you need choline-rich diet. Most of the choline is concentrated in the yolk, however. So, to get the full benefit, eat your egg whole!

Choline in eggs also helps keep the memory sharp, while increasing the release of acetylcholine, a neurotransmitter that helps the brain store and recall information better. It is thus necessary to include this easy-to-cook food in a child’s food pack on a regular basis

Eggs are also a rich source of lutein and zeaxanthin, antioxidants that help stave off macular degeneration and cataracts — two leading causes of blindness, especially among the aged, according to physicians; while the antioxidants also defend the cells from the damaging effects of free radicals.

Nutritionists say those who smoke, drink alcohol, and have low intake of fruits and vegetables are in particular need of these antioxidants.

Other foods that contain lutein and zeaxanthin include green vegetables such as spinach, carrots, tomatoes and pepper.

Now, have you been battling your weight? Perhaps eggs should come to the rescue. This is because when eaten in healthy combination with other foods, eggs keep you feeling full. For instance, nutritionists say, if you have an egg, a toast and a cup of grapefruit or orange juice for breakfast, you are likely to be able to hold on until lunch.

Indeed, researchers from the Louisiana State University and scientists from Saint Louis University — both in America — say eating eggs in the morning could lead to eating fewer calories throughout the rest of the day and thus help you to lose weight.

As for people who already have high cholesterol levels, they are advised to follow their doctor’s advice about eating eggs.