Eggs have gotten a bad reputation over the last few decades. It was previously thought that eggs raised blood cholesterol levels which cause heart disease. Another myth was that cholesterol is fat. Too much of Low-Density Lipoprotein (LDL) can cause heart problems, but consuming food rich in dietary cholesterol does not increase blood cholesterol. The excess cholesterol in our bodies is actually produced by eating too much saturated fat.
Very few foods have the same diverse nutrient makeup available in a single egg. Essential nutrients such as vitamins like folic acid, choline, biotin and lutein can be found in them. Eggs provide about 10% of the daily recommended vitamin D which can strengthen your bones by raising calcium absorption. They also contain minerals like iron, zinc, calcium, iodine and selenium.
Eggs are an excellence source of high quality protein and this is the reason why many bodybuilders include them in their diet. The proteins found in cooked eggs produces peptides that act as angiotensin-converting enzyme (ACE) inhibitors to help lower blood pressure.
Despite being low in saturated fat, it is recommended that you eat only two eggs a day if you have a health condition that requires a low fat diet. Egg yolk is mainly fat, so even though it doesn’t raise blood cholesterol levels, it can cause other problems if abused.
To control your daily cholesterol intake, remember to add up all possible sources. Make sure you read the ingredient labels of packaged foods and check the cholesterol count.
The proper way to cook eggs depends on the type of food served. Too many fried eggs and cheese stuffed omelets may risk raising your blood cholesterol levels, but the problem lies in the additional ingredients that are high in saturated fat. Poached or boiled eggs are perfectly fine for regular consumption.
If possible, we recommend that you consume organic eggs. They are safer to eat because they originate from birds that eat organic feed and are not pumped up with growth hormone or dosed with antibiotics. It is best to use raw eggs in three to five weeks so check the purchase-by date on the carton. Also, make sure you put them in your refrigerator as soon as you get home from the market or grocery store.
Lastly, don’t throw away the yolks! Most of the nutrition in eggs is found in the yolk, and it would be a waste to throw them out. So go ahead and enjoy your eggs, but go easy on those hashbrowns!