For many years, the egg was surrounded by myths and controversies, being considered one of the villains of healthy eating, mainly because of its supposed negative impact on cholesterol levels . However, recent research has shown that it may be a important ally for health providing a range of nutritional benefits.
But is it always beneficial or are there cases in which its consumption can be harmful? To clear up any doubts, CNN heard from experts who clarify the main myths and highlight recommendations for consuming this versatile food.
The health benefits of eggs
Eggs are one of the most complete sources of essential nutrients for the development and maintenance of our body and health.
It is rich in proteins, amino acids, and contains vitamins such as A, D, E, B12, and choline, as well as minerals such as selenium, calcium, zinc, phosphorus, potassium, and iron. These nutrients help strengthen the immune system, develop muscles, and maintain the brain.
“Eggs contain high-quality proteins, making them an excellent nutritional source of protein, as well as vitamins such as B12, antioxidants and fats. The choline found in eggs plays an important role in brain function. As they are highly nutritious and easily accessible, they are a great option for breakfast, meals and snacks,” explains Monica Pasco, a nutritionist at the Hospital do Servidor Público Estadual (HSPE).
Additionally, eggs are rich in antioxidants such as lutein and zeaxanthin, which help protect eye health, preventing diseases such as age-related macular degeneration.
Myths about eggs and cholesterol
For many years, it was believed that eating eggs, especially the yolk, increased blood cholesterol levels and, consequently, the risk of heart disease. However, more recent studies show that the food does not have this impact.
“For most healthy people, egg consumption does not usually have a negative impact on cholesterol. However, it is important to maintain a balanced diet,” emphasizes Lucas Luquetti, nutritionist and longevity specialist.
The recommended egg consumption varies according to each person’s profile and nutritional needs.
“In general, eating one to two eggs a day can be part of a healthy diet. However, the appropriate amount varies individually according to the person, lifestyle and dietary characteristics”, adds Uerá Couto, from the State Public Servants Hospital (HSPE).
Furthermore, the food can be consumed by people of all ages. As it is an important source of nutrients that aid in growth and development, it is an important food source in childhood, helping with muscle, bone, and brain formation and also strengthening immunity.
For the elderly, it is also an important food for maintaining health, as it is rich in protein, vitamins and minerals, nutrients necessary for healthy aging.
In which cases can eggs be harmful?
Despite the many benefits, not everyone reacts the same way to eating eggs. Individuals with specific conditions, such as high cholesterol or heart problems, should consult a doctor to determine the appropriate amount of eggs they can consume.
Additionally, some people, especially children, may be allergic to eggs. In these cases, it is necessary to avoid the food.
“Like any food, if consumed in excess, it can cause problems. There are people with a genetic predisposition to dyslipidemia (a disease that occurs when blood fat levels are altered), and when they consume this food excessively, they may experience changes such as increased cholesterol levels. Consuming raw or undercooked eggs can also be a source of infection. It is always important to seek guidance from a nutritionist to adjust the consumption of this food,” adds Pasco.
This content was originally published in Eggs: villain or essential for health? See everything about the food on the CNN Brasil website.
Source: CNN Brasil
I am an experienced journalist and writer with a career in the news industry. My focus is on covering Top News stories for World Stock Market, where I provide comprehensive analysis and commentary on markets around the world. I have expertise in writing both long-form articles and shorter pieces that deliver timely, relevant updates to readers.
