Scrambled eggs, fried eggs or Kogel-mogel – these are just a few examples of egg delicacies. However, many of us limit the consumption of eggs due to the emerging warnings from everywhere. According to some opinions, eggs contribute to the increase in the level of bad cholesterol, which is why they gained the title of a cholesterol bomb. Fortunately, the latest research has shown that even daily consumption of eggs does not bring any bad effects, what’s more – it can have health-promoting effects.
Egg – cholesterol bomb
Over the years, both dieticians and doctors have warned against eating eggs and encouraged to limit their amount in the diet. It resulted from the assumption that products containing large amounts of cholesterol, in this case, egg yolk, significantly increase its level in the body. However, it is worth remembering that up to 80% of cholesterol is produced by the body itself, and only 20% is delivered with food.
And although the egg yolk is full of cholesterol, in the egg other substances regulate its action and protect it from settling in the walls of the vessels.
Prohealth properties of eggs
This is the function of lecithin found in the egg – a substance necessary in every organism. It occurs in cell membranes and is responsible for many important processes taking place in the body, including cholesterol management through its emulsification. In other words, cholesterol molecules are broken down into smaller parts and removed from the body, thanks to which they cannot settle in the walls of the vessels. It is not without reason that the myth that eggs increase cholesterol has been replaced by the opposite. It confirms that this component of the diet can positively affect our cardiovascular system.
In addition to lecithin in the egg, there are other substances that make it a unique source of many nutrients – vitamins (A, D, E, K, B12, folic acid), mineral salts (potassium, calcium, sulfur, phosphorus, iron, zinc), sodium), omega-3 and omega-6 fatty acids. They are substances that our body needs for proper functioning.
The use of eggs in diets
It has been proven that even the daily consumption of eggs does not hurt the cardiovascular system. What’s more, the World Health Organization (WHO) recommends eating up to 10 eggs a week, ensuring that even this amount will not adversely affect our body.
Eggs are also a great element of specific diets – because they have a high nutritional density, they work well in reducing diets, provide a feeling of fullness. Their beneficial effects in slimming diets have been confirmed by researchers. They showed that eating eggs helps to lose unnecessary kilos faster.
It is also worth remembering that the egg is one of the sources of the best assimilable protein, especially for people who show an increased demand for this ingredient, including athletes!
Eggs – restrictions on consumption
Despite the demonstrated health-promoting properties of eggs and assurances that they should be a component of a rational diet, there are cases in which their consumption should be limited. Such a necessity occurs in people suffering from diabetes or ischemic heart disease, coexisting with overweight or obesity, and those who have elevated cholesterol. It is recommended that in such cases the consumption of eggs should be limited to a maximum of a few items per week.
It is also worth paying attention to the way of preparing an egg. The most healthy way to prepare it is to cook softly or in a T-shirt. Kogel-Mogel, although it is an unforgettable taste of childhood, together with sugar provides a large portion of calories. In some cases, however, it is worth keeping moderation and common sense. Proper preparation of the egg dish will provide our body with the necessary substances, and our palate – the best taste experience.
Eating myths are extremely popular. Fortunately, modern medicine and science appreciate the importance of diet and notice how great an impact it can have on our health. For this reason, a lot of research on food products is carried out, so you can verify the wrong views.
In the end, eggs stop becoming notorious, and their consumption is recommended by both doctors and nutritionists who are not afraid to call them a kind of medicine. And although, as in everything, so in the consumption of eggs you need to moderate, but, certainly, including them in the diet can positively affect our body.