81) ARE EGGS GOOD OR BAD FOR YOU?

Three eggs with double yolk (Photo credit: Wikipedia)

I am sure that you have one time or other read somewhere some experts saying that eggs are bad for your body because it will increases your cholesterol levels and therefore you should avoid taking eggs altogether.

Are eggs really that bad that you should omit it from your diet?  Are you worried that it will cause heart diseases?  Well, lets look at some facts and recent findings about eggs.

How many eggs can you take a day?

The recommended daily intake of cholesterol should not exceed 300 mg.  One egg will contain approximately 180 to 200 mg of cholesterol.  It is mainly found in the egg yolk.  Clearly you cannot eat more than one egg a day if you are to follow this recommendation.

Eggs of a Quail (On the left), in comparison to a chicken's egg.(On the right) (Photo credit: Wikipedia)

Are egg cholesterol good for you?

Recently, it has been found that cholesterol in food does not affect our blood cholesterol as what was previously declared.  Actually only a small fraction of the cholesterol we consume will be absorbed into our blood stream.  Our liver produces cholesterol which is an important compound for numerous bodily processes and plays an integral part in formation of cell membranes and hormones. 

According to experts,  if we eat too much cholesterol, the liver will just produce less and therefore how much cholesterol we eat may not matter.  However, this hypothesis is still subject to debate but recent evidence indicates that if you eat eggs in moderation, it will not have drastic effects on your blood cholesterol.

So far, there is no hard evidence that eating eggs will increase the risk of heart disease. 

Some scientists believe that  if an individual has a family history of heart diseases, then eating eggs may be harmful to their health.

Do consult your doctor if you are susceptible to heart problems or any other medical conditions.

Unproven Claims

There has been claims made by many nutritional experts that eating saturated fat is more likely to raise your blood cholesterol rather than eating cholesterol.  No doubt, eggs do contain some saturated fats but they are also high in healthy monounsaturated and polyunsaturated fats.  Studies conducted by researchers have indicated that eggs will not adversely affect the fat composition in the blood.  

Does the way you cook eggs matter?

Whether eggs are good or bad can also depend on the method used to cook it and what you add to the eggs.  

Boiled egg - Two pieces (Photo credit: Wikipedia)

• Do boil or poach eggs. 
• Don't fry the eggs in oil. 
• Don't add bacon or any fatty food, processed meats such as ham, sausages.
• Do add tomatoes which is high in Vitamin C or chinese celery that is loaded with essential minerals.
• Do add some hot peppers as it has the highest Vitamin C among all fruits and vegetables.
• Do sprinkle herbs for flavor instead of salt. Freshly chopped parsley gives it a very refreshing scent that can also mask the strong protein smell.

What benefits do you get from an egg?

Breakfast Eggs  or Bulls Eye(Photo credit: rob_rob2001)

Eggs are nutritious because they are a great source of protein, vitamins and healthy fatty acids. Not only that, eggs are full of vitamin D, riboflavin, B12 and folate.

It also possesses a substance called choline which are helpful in reducing inflammation. If you take one egg, it will provide 25% choline in your daily diet.

Eggs are filling and may help you lose weight as it can help to keep you away from unhealthy carbs. It is a healthy food choice and a very good source of energy and nutrients.  There has not been any solid evidence that eating one egg a day is harmful.

To eat or not to eat eggs is a subject still open for debate.  It boils down to the individual choice and current health condition. Personally, I eat two "bulls eye" once every week. Will it harm my body....I don't think so.

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Thanks for looking and taking the time to read my blog. I welcome feedback and please feel free to share your thoughts or experience in relation to this topic.

Until my next post, "Here's To Your Health!"