This article about the nutritional value of eggs was apparently written some 2 years back and many people may have read and now know the true nutritional value of eggs. However, for those who are still uncertain and think that eggs may be harmful to you, read on and find out.
I would like to highlight an interesting insight from this article that says that it is not the eggs that are harmful, it is how we consume them that makes it harmful to our health. So eat smart and stay healthy.
Note: I would love to be able to quote the source of this article, but it came to me with no trace back to the source of the author.
May 4, 2007 – Once considered cholesterol-laden no-no’s, eggs are making a comeback. That’s great news for egg lovers who have avoided them, “thinking it would put them in an early grave,” says Lisa Cimperman, a registered dietitian at University Hospitals of Cleveland. ” Eggs are an almost perfect food.”
Eggs lost their breakfast staple status when nutritionists linked dietary cholesterol (the cholesterol found in foods such as meat, seafood, eggs, dairy and poultry) with a person’s overall serum cholesterol levels (the cholesterol level in your bloodstream). But new research shows that dietary cholesterol does not play as big a role in boosting cholesterol levels as previously thought.
In a meta-analysis of 224 dietary studies carried out over the last 25 years, researchers from the University of Arizona found that saturated fat is the culprit behind high cholesterol levels, with dietary cholesterol having little to no effect on blood cholesterol for most people. And researchers from the Harvard School of Public Health found no relationship between egg consumption and cardiovascular disease in a population of more than 117,000 nurses and health professionals who were followed for a period of eight to 14 years. In fact, there was no difference in heart-disease risk between those folks who ate less than one egg a week and those who ate more than one egg a day.
For a cheap, readily available and potent source of nutrition, you can’t beat the egg. Although one medium egg is only about 70 calories, it is considered nutrient dense, meaning that it is loaded with good-for-you vitamins and minerals. The egg white is an amazing source of protein (about 5.5 grams). The protein found in eggs rates a “biological value” of 93.7, higher than that found in milk or beef. (The “biological value” is a measurement that determines how efficiently a protein is used by the body.)
Eggs are also a great source of chemical called choline, which allows your nerves to communicate with your muscles. And they are high in lutein, which may help prevent age-related muscular degeneration and cataracts. Eggs are relatively low in fat. One large egg contains about 5 grams. Most of that fat, which is contained in the yolk, is of the good-for-you unsaturated variety. And since it is a whole food, it contains no man made trans-fats.
While there are no specific recommendations as to how many eggs you can eat in a day, there are some guidelines. For example, one egg contains about 213mg of cholesterol. The American Heart Association recommends that you shouldn’t eat more than 300mg of dietary cholesterol per day as part of an overall healthy diet. That means an egg a day is just fine if you are not sensitive to dietary cholesterol, and if you load up on fruits, vegetables, low-fat diary and lean meats as part of your overall daily diet.
The biggest problem with eggs is what you might eat with them. So skip the fried egg (unless you use low-fat margarine or a nonstick pan), hash browns and bacon. Your best bet is to keep it simple. A smart breakfast, for example, is one hard-boiled egg with a side of oatmeal, which will give you a dose of fiber.
And to settle the age-old dispute, brown eggs are not higher in nutrition. According to the American Egg Board, white shelled eggs are produced by hens with white feathers and ear lobes. Brown eggs come from hens with red feathers and red ear lobes.
{ 4 comments… read them below or add one }
I still remember my mom used to told us that if you take more than 2 eggs a day, you will become stupid. I think the main reason is still to control our consume on eggs.
Haha, what a trick to get you guys to eat less eggs! But now that you know better, eggs are really quite smart food huh.
oh yes, i remember my younger brother nalways eats a handfull of eggs, and he is the strongest member of our family with a powerful muscles
this is so tricky..hahah