Egg and heart: Dispelling The Myth (2)
Last week we started a discussion on the effects of egg consumption on our body system especially the heart. Many of our readers responded and asked very interesting questions, the extract of which I wish to handle this week.
Eggs have a lot of nutritional value which are good for our body. Eggs contain protein and fat, but merely a trace of carbohydrate, and no fibre. Though eggs are high in cholesterol, they are low in saturated fat. An egg contains a variety of vitamins and minerals, but the precise amounts found vary depending on the breed of laying hen, the diet of the hen, and the conditions under which it was rared. A medium sized egg contains around 80 calories.
Vitamins and Minerals in Eggs
Eggs are good sources of vitamins A, E, and K, as well as a selection of B vitamins including B12, B2, biotin, choline, folic acid, pantothenic acid and niacin. They also contain small amounts of vitamins B1 and B6, but no Vitamin C. egg is one of the rare foods that contain natural vitamin D which is important for the development of bones and teeth.
Many minerals essential for good health are also found in eggs, including zinc, iron, selenium, phosphorous and iodine. Eggs contain small amounts of calcium, magnesium, sodium and potassium, as well as the xanthophyll pigments lutein and zeaxanthin, which are important for eye health and may help to reduce the risk of Age-related Macular Degeneration. In addition, these mineral contents of egg may help lower the risk of heart diseases if taken in moderation according to guidelines on its processing.
Which of the eggs is good for the health, the cooked or the fried?
Processing of the egg, whether boiled or fried determines its health value. Boiled egg is the best since frying it will add saturated fatty acid and other bad cholesterol that are injurious to the heart and other cardiovascular system. Most studies showed and statements from American Heart Association say eating one boiled egg a day won’t be harmful, rather it will help in maintaining a healthy cardiovascular state and other supporting organs in the body. It is only the yolk (yellow) part of the egg that contains cholesterol that we are all cautious of. The bad cholesterol (saturated fatty acid) in egg is said to be in smaller quantity compared to other parts that are good for the body. Despite this information, certain technologies are put in place that can reduce the
proportion of yolk (yellow) in egg.
If this technology is available in our country, fine but if not, eat your egg boiled or you take only the white part. Unfortunately it is the yellow part that is tasty (sweet). But Yoruba adage says ‘it is the ‘sweet’ things that kill’, please watch out.
People who have difficulty controlling their total and LDL cholesterol or with family history of (hypercholesterolemia) may want to be cautious about eating egg yolks and instead choose foods made with egg whites. The same is true for people with diabetes.
Heart disease risk was increased among men and women with diabetes who ate one or more eggs a day. For people who have diabetes and heart disease, it is best to limit egg consumption to not more than three yolks per week.
Is egg consumption good at all or for what age is it good for?
Egg consumption is good for all age groups and initial restriction based on age has been suspended but with addendum to one boiled egg daily. If you’re a middle-aged person (40-65 years old) and enjoy eggs more than once a day, be careful, it is better for you to have some of the eggs left on your face than having it go down your gullet (stomach). Analysis had shown that if you are a man and are going to eat 1 egg per day you, try eating the whites only. Three -white egg omelet is almost indistinguishable by taste from an omelet enriched with 600 mg cholesterol, and the whites-only omelet also remains a very good source of protein.
Going beyond eating one egg per day could increase the risk for heart failure later in life.
Based on the aforementioned, I want to conclude that one egg per day is good, it is better boiled and best if you eat the white only.
Have a pleasant weekend. Till next week maintain a healthy heart.Share