The Golden Egg

Big value inside the small size body! Egg is a common and low-cost food, rich with nutrients especially protein. It cannot be denied that the value and nutrients of eggs is rightfully deserved for public’s attention and preferences. Could the benefits of eggs have been missed in previous findings simply because researchers were looking for its opposite effect on heart disease? In this article, benefits of egg consumption and the stories of egg’s myth are discovered and discussed to eliminate the doubt as well as misunderstanding on eggs among people. This nutritious and cost-effective food has taken a significant role in many dishes and confections, indicating its “golden” value in the market and human’s health as well.

Do You Know?

Nutritional values of eggs are equal despite the type of an egg and yolk colour, including standard, organic, brown, white, big and large eggs. The only difference is influenced by the hen’s feed, for instance omega-3 enriched eggs. Hen’s breed determines egg’s size and colour. Egg is a major source of protein and most of the egg’s nutrient is in the egg yolk. So, don’t toss your egg yolk again. A typical medium sized or large egg contains 186mg of cholesterol, which takes up 62% of recommended daily intake (RDI).  Common recommended daily egg consumption is one to two eggs. Raw eggs should not be consumed and eggs should be cooked thoroughly to reduce the risk of contamination of Salmonella bacteria that can cause foodborne illness.

Health Benefits

Egg is good for the eyes

This is due to the pigments contained in the egg yolks that give egg yolks the yellow or orange colour. The pigments called carotenoids can be found in the yellow spot of the retina in the eyes which can improve the clarity of vision, protects the macula from blue light damage and remove harmful oxidants.

Egg is good for the heart

According to a study done by 0.5 million Chinese adults in China, eggs actually promote health benefits to the heart but this statement is only applicable for an egg consumption per day. The chances of getting heart disease stroke may be reduced if eating an egg a day and this is due to the nutrients contained in the eggs, named betaine and choline.

Egg is good for bone

Consumption of egg can prevent osteoporosis and rickets because eggs are natural good sources of vitamin D.  According to a journal in Nutrients, deficiency of vitamin D can lead to decreased calcium absorption and ultimately the release of calcium from the bones in order to maintain circulating calcium concentrations.

Myths of Eggs

Egg yolk loaded with fat which is bad for health

Egg yolk is a rich source of fat, including unsaturated fat, saturated fat, phospholipids and linoleic acid. Although egg yolk is concentrated with fat, there is a higher amount of good fat (unsaturated, phosand linoleic acid) than saturated fat. The healthy fat can reduce the blood cholesterol level and the cardiovascular diseases (CVD) risk while the phospholipids help in cholesterol metabolism and high-density lipoprotein (HDL) functions. Besides, egg yolk is considered a good source of choline (7 times higher than egg white) which not only helps brain development and nervous system of foetus, but also reduces the risk of neural tube disorder.

Egg cholesterol = Blood cholesterol, increase risk of CVD

Moderate egg consumption (an egg daily) does not increase blood lipids, cholesterol and CVD risk or mortality among healthy people, diabetic and CVD patients. Bioactive component (phospholipid) found in eggs can counteract the impact of eggs on bad cholesterol which is low-density lipoprotein (LDL) by increasing good cholesterol level (HDL). Diet quality and diet patterns practiced in different countries influence the effects brought by eggs such as carbohydrate restriction and consuming amounts in diet. There is no difference in CVD risk among people who eat an egg weekly and those who eat an egg every day. All studies show a result of increased level of HDL and LDL cholesterol with high egg consumption but the LDL to HDL ratio is unaffected.

Just eat egg white for protein

Greater increase in muscle protein synthesis after resistance exercise is significantly demonstrated from ingestion of whole eggs instead of egg white only, based on Dr. Nicholas study. High protein diet with consumption of the whole egg can induce retention of lean body mass and losing weight in moderation.

Diabetes cannot eat eggs

First study in 2008 showed diabetic patients may have greater CVD risk if they eat eggs every day. However, there is a controversial result from a current study showing no association. The possible underlying reason is frequent egg consumption with a high carbs diet. Diabetic and hypercholesterolemia patients are known as hyper-responders, tend to have higher risk of CVD with higher consumption of eggs as they are more sensitive to dietary cholesterol. To conclude, eggs should be eaten in moderation, as a part of a balanced diet among the public.