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In the past it was believed that the cholesterol contained in eggs raises blood cholesterol levels and could thus harm health.
However, the latest scientific findings refute these claims. Studies show that if cholesterol from eggs enters the body, the body automatically reduces its own cholesterol production and the resulting level does not change significantly.
What about cholesterol and health?
It is important to know that cholesterol is not a harmful substance to be feared. On the contrary – it is essential for the human body. Without cholesterol, life would not be possible.
It plays a key role in the production of hormones such as testosterone, estrogen, and cortisol. It also forms part of cell membranes, participates in the synthesis of vitamin D, the formation of bile acids needed for digestion, surrounds nerve cells, helps repair damaged blood vessels, and performs many other functions.
Without it, human cells, organs, or the entire organism would not be able to function properly.
One recent study examined what effect consuming 1 to 3 whole eggs a day has on the human body. The conclusions showed that in 70 % of participants, regular egg consumption had no negative impact on blood cholesterol levels. In the remainder, there was only a slight increase in LDL cholesterol.
The only group in which a certain negative effect was observed were people with diabetes – in them the risk of heart disease increased slightly.
The overall conclusion, however, was clear: most of the negative myths about egg yolks can be dismissed. On the contrary, there is evidence of health benefits from their regular consumption.
Health benefits of regular egg consumption
Eggs contain a large amount of beneficial substances and provide the body with a number of advantages.
They are rich in high-quality protein and also have a high choline content – a substance essential for proper brain function. According to statistics, up to 90 % of the population is deficient in choline.
Among other nutrients, eggs contain especially B vitamins (including B12 and folic acid), vitamins A, D and E, as well as calcium, phosphorus, sulfur, iron, potassium, zinc, copper, selenium and also lutein and zeaxanthin – substances important for eye health.
We must not forget the significant content of omega-3 fatty acids, which are extremely important for the body.
When and how many eggs to consume?
You can include eggs in your diet every day, ideally in the morning. They will help you feel full longer, which is especially advantageous when you are trying to lose weight and fighting feelings of hunger.
Eggs support weight loss not only because of their low calorie content, but also because of their high content of quality proteins and other nutrients.
An ideal and safe amount is considered to be 2 eggs a day. This amount provides the body with an optimal dose of nutrients – some of them even cover a quarter to half of the recommended daily intake, for example proteins, phosphorus, selenium or vitamins B5 and B12.
