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Are Eggs a Cholesterol Nightmare or Essential to a Healthy Diet

Are Eggs a Cholesterol Nightmare or Essential to a Healthy Diet?

Eggs are considered to be among most healthy and nutritious food. Almost all eggs are edible but the most commonly consumed are chicken eggs. Duck, quail and goose eggs are also readily available and vary in size and flavour. Eggs are being consumed by humans for thousands of years and chicken egg is considered most popular choice. An estimate shows that a whopping 62.1million metric tonnes of egg were consumed by human’s worldwide. Eggs are powerhouses of nutrition, packed with protein and a range of 18 vitamins and mineral and are hugely versatile. 

It is concerning for many but egg contains dietary cholesterol which are less harmful.

Nutritional value of eggs

Eggs dense in nutrients and a source of natural, high-quality protein the highest quality protein available in a food. According to researches eggs have 13 vitamins and minerals in varying amounts at 70 calories per large egg. This is what makes the egg a nutrient-rich food.

Protein: An egg is considered standard protein source. Egg-white which is a rich protein source is often used by athletes and bodybuilders in powdered supplement form.

So if you want complete benefits of egg you might not miss its yolk which is equally valuable as egg white.

Vitamin A: Important for eyesight, normal bone development, healthy skin and immunity of the body. It also act as antioxidants that reduce the risk of free radical which cause ageing and cancer.

Vitamin B: Eggs provide vitamin B2, or riboflavin, and vitamin B12, or cobalamin. The it turns the food you eat into energy your cells can use.

Vitamin D: Important nutrients that promote bone and teeth development. Without Vitamin D,   minerals like phosphorus and calcium cannot be absorbed. So it plays an important role of absorbing and supply of calcium in the body.

Fat: Eggs mainly contain Omega 3 and Omega 6 fat. These fats are important for cell health and development and are mainly present in the yolk

Calcium: It is important for bone, teeth and cell development.

Carbohydrates: It source of energy during workout.

Cholesterol: Eggs have very high value of cholesterol which is among major concerns. An egg yolk contains cholesterol up to 200mg. But mostly egg yolk consists of dietary cholesterol which is not considered as health risk.

The cholesterol factor

Cholesterol is a wax-like substance which belongs to the lipid family like fats and oils. Essential to all our body cells and it is believed that it plays an important role in development of brain cells, nerve cells, and certain hormones. Eggs contain dietary cholesterol and they do not cause much harm the risk factor is considered clinically insignificant, especially when comparing with much effects of saturated fatty acids on blood cholesterol. Since these facts are established as a recommendation and consequence, from major food and health bodies concerning dietary cholesterol have been in many parts of world. However, in the minds of public cholesterol in the diet specifically from eggs is still some medical professional’s ill advice against eggs and highlight there health consequences.

While the researches shows eggs ability to raise cholesterol is less, a stronger case for eggs comes down to the impact of cholesterol from food on the individual body. A recent studies show eggs have less cholesterol than ever before. One possible reason for the decrease in cholesterol level will be improvement in the feed given to hens. A poultry specialist balances the feed given to hens to ensure the nutrients specifically required for the hens are fed.


It’s false to say egg yolk is not healthy. Yolk contains high dense nutrients. It contains high vitamin, mineral, omega 3 omega 6 and high protein equal as the egg white. So it can’t be unhealthy due to its rich nutrient content. There’s a misunderstanding that eggs are bad for your blood cholesterol and therefore not good for your heart persists among many people and still continues to influence the advice of some health professionals. This perception even continues strong evidence that indicate the effects of cholesterol-rich foods on blood cholesterol are small and clinically insignificant. Also it is not that cholesterol which is bad and harmful. There are two types of cholesterol bad and good. Good cholesterol in medical terminology HDL is needed for proper body function. It is important as it provides insulation to nerve cells in the brain and also helps in repairing and building of cells. The cholesterol which cause harmful effect are known as LDL that affects the health and should be avoided.

Overcoming misconception and health factors

An egg is extremely nutritious food and a valuable source of high quality protein and essential micronutrients. They are not high in nutrients and energy. In the current difficult financial climate, eggs can play a useful role as a relatively inexpensive source of nutrition for all and especially for people on low incomes. The high protein content of eggs may help people who are into bodybuilding as protein supplements and good for those trying to be in shape. A significant factor is that it can also help in fighting against obesity. It is high time we should drop the misconceptions surrounding eggs and heart disease and an attempt should be made to restore to their rightful place on our daily life where they can make a valuable contribution to a healthy balanced and diets.

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