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 Eggs were stigmatized years ago as sources of cholesterol, but three medical studies in recent years have agreed that most consumers can eat four to 12 eggs per week without increasing their LDL cholesterol. Even cholesterol-lowering diets allow moderate amounts of whole eggs. One large egg(50gr) contains about 190 milligrams of cholesterol (we should consume maximum of 300 milligrams per day of cholesterol). Most of the egg's cholesterol is in the egg yolk. There is no limit on egg whites, since they're cholesterol and fat-free. More recent scientific research indicates that it might very well be saturated fat — more so than dietary cholesterol — that leads to high blood cholesterol. One large egg contains only 5 grams of total fat; of this fat, only 1.5 grams is saturated; polyunsaturates 0.8 g and monounsaturates 2.0 g .(By comparison, there are 5 grams of saturated fat in a lean hamburger.) The amount of cholesterol in an egg is determined by many factors, especially the size of the egg. Cholesterol forms a basic part of all our cells and plays an important role in insulating nerves. The body also needs cholesterol to produce hormones, vitamin D and digestive juices that help us digest our food. Newborns also need cholesterol for brain development. As you can see, cholesterol is essential for life. If you are concerned about your blood cholesterol levels, cut back on fat, especially saturated fat. A healthy daily fat intake for women is about 65 grams or less and about 90 grams or less for men. Growing children need more fat in their diet. Recent studies showed that 20 healthy young men and 13 healthy young women with normal blood cholesterol levels were able to consume up to two eggs per day while on a low-fat diet without significantly raising their blood cholesterol levels. The outcome of these studies support results from several other studies published in the last decade, and suggests that an egg or two daily may be acceptable for people with normal blood cholesterol levels. There is a lot more to an egg than cholesterol and fat. Eggs contains high quality protein and 13 vitamins and minerals, of which iron and vitamins A(helps maintain healthy skin and eye tissue, and assists with night vision), D(helps keep bones and teeth strong and regulates calcium absorption), and B12("wonder" vitamin, needed for normal nerve cell activity),zinc (helps the body metabolize energy and form tissues), calcium(makes strong bones and teeth), and have only 75 calories each. Lecithin is found in the egg yolk. It contains a phospholipid, acetylcholine, which helps improve brain function. Just about the only nutrient not found in an egg is vitamin C. Protein quality in egg is 93.7% higher than any other food - about half of which is in the egg white. The white of an egg is considered an ideal protein — the one by which all others are measured — because it contains all the amino acids needed for human nutrition and offers them in the proper balance. So, if you are healthy and follow a low-fat diet, it's okay to enjoy eggs often, even every day. Reference: georgiaeggs.org, www.eggs.ca, www.enc-online, www.aeb.org  TopBack Your comment Notice how they didn't mention any numbers related to how much people's cholesterol went up or down. They use the word 'significantly' without qualifying it. Most important is that we don't need to consume cholesterol period, because animal cells produce it. You can live your entire life without consuming cholesterol. So saying 'cholesterol is important' is a lot like saying 'blood is important'. Sure it's important, but that doesn't mean you need to eat it! Jason from AustinYour comment Great, I love eggs, and now I know that it is ok to eat them everyday!! Natalie from Queensland |
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