Eggs are a cheap and easily available food that has high nutritional value, one of which is cholesterol. In one large egg (± 50 grams) contain nutrients, such as protein (6 g), fat (5 g), calcium (28 mg), potassium (63 mg), vitamin A (270 IU), choline (147 mg), and cholesterol (186 mg). Some people think that the high cholesterol content in eggs can cause cardiovascular disorders. The American Heart Association (AHA) recommends that cholesterol consumption should not exceed 300 mg per day (± 1.5 eggs per day) and no more than 3 egg yolks should be consumed per week.
Benefits of Consuming Eggs
The following are some of the benefits that can be obtained for the body from consuming eggs, including:
1. Contains high nutrition for the body. Apart from protein, fat, and cholesterol, eggs also contain various vitamins and minerals that are beneficial for the body, such as vitamin B12, vitamin E, selenium, and phosphorus.
2. Increases good cholesterol (HDL) levels in the body. Even though eggs contain high levels of cholesterol, they do not have a negative impact on blood cholesterol levels. In fact, a study shows that consumption of 1-3 eggs every day for 4 weeks in young, healthy adults can increase HDL levels by 6-13%.
3. Supports brain health. This is caused by the choline content in eggs. The choline will be used to build cell membranes and functions in the production of signaling molecules in the brain.
4. Maintain eye health. Egg yolks contain large amounts of lutein and zeaxanthin. In one study, these two compounds had an influence in reducing the risk of cataracts and macular degeneration, which are two very common types of eye disorders. In addition, the vitamin A content in eggs can reduce the risk of blindness.
5. Maintain ideal body weight. The protein content in eggs can make you feel full longer. In addition, a study revealed that consuming eggs can reduce the risk of experiencing excess body fat.
Tips for Cooking Healthy Eggs
Here are some tips for preparing eggs healthily before consuming them:
- Use oil that is heat resistant to avoid the oil breaking down during the cooking process. Coconut oil and avocado oil can be an option for preparing eggs before consumption.
- Choose healthy and nutritious additional ingredients, such as vegetables and nuts, and limit the use of salt.
- Avoid cooking eggs overlong to prevent loss of nutrients and lessening of its benefits.
Are eggs safe for hypertension sufferers to consume?
The answer is yes. A clinical study showed that egg consumption does not have a significant effect on systolic and diastolic blood pressure in adults. In addition, other studies have shown that moderate egg consumption (up to 1 egg per day) was not associated with overall cardiovascular disease risk, and had potential to reduce the risk of cardiovascular disease among Asians.
References:
1. Zachary S. Clayton, et al. 2017. Egg consumption and heart health: A review. Nutrition. 37: 79-85
2. Heqian Kuang, et al. 2018. The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis. Cholesterol. 2018: 1-10
3. Kris Gunnars. 9 Health Benefits of Eating Eggs. Healthline. Last reviewed on December 20, 2022. Available at: https://www.healthline.com/nutrition/proven-health-benefits-of-eggs
4. Chelsea Rae Bourgeois. The Healthiest Way to Prepare an Egg. Health. Last reviewed on March 18, 2024. Available at: https://www.health.com/healthiest-ways-to-make-eggs-8599048#:~:text=Opt%20for%20methods%20such%20as,products%2C%20during%20the%20cooking%20process
5. Roya Kolahdouz-Mohammadi, et al. 2020. Effect of Egg Consumption on Blood Pressure: a Systematic Review and Meta-analysis of Randomized Clinical Trials. Current Hypertension Reports. 22(3): 24
6. Jean-Philippe Drouin-Chartier, et al. 2020. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. The BMJ. 368: m513