At just 78 calories each, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D which aids bone health and the immune system and choline which helps metabolism and liver function, as well as fetal brain development. Egg yolks also can be good for the eyes; they are significant sources of lutein and zeaxanthin, which have been found to reduce the risk of cataracts and macular degeneration, the leading cause of blindness in people 55 and older. But egg yolks are also known for their cholesterol. A typical large egg contains mg of cholesterol, more than half the amount previously recommended for daily consumption before federal dietary guidelines link opens in new window dropped the numerical goal in , citing a lack of scientific evidence for a specific limit. A study published in May in the journal Heart link opens in new window found that an egg a day just may keep the doctor away. Researchers studied nearly half a million Chinese adults over nine years and found up to one egg per day led to a lower risk of heart disease and stroke. Experts have pointed out, however, that participants in that study were not eating a Western diet. Another study from May, published in The American Journal of Clinical Nutrition link opens in new window, found that eating at least 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes and Type 2 diabetes.
More on this topic Dairy and your heart health Dairy and your heart health. After being treated for atrial fibrillation, Boyd is now back on track Running has been an important part of Boyd’s life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. Accessed Nov. Legumes are great source of protein for vegans and vegetarians but can benefit everyone.
As many countries urge populations to stay at home, many of us are paying more attention to our diets and how the food we eat can support our health. To help sort out the fact from the fiction, BBC Future is updating some of our most popular nutrition stories from our archive. Our colleagues at BBC Good Food are focusing on practical solutions for ingredient swaps, nutritious storecupboard recipes and all aspects of cooking and eating during lockdown. If there was such a thing as a perfect food, eggs would be a contender. Eating eggs alongside other food can help our bodies absorb more vitamins, too. For example, one study found that adding an egg to salad can increase how much vitamin E we get from the salad. But for decades, eating eggs has also been controversial due to their high cholesterol content — which some studies have linked to an increased risk of heart disease. One egg yolk contains around milligrams of cholesterol, which is more than half of the mg daily amount of cholesterol that the US dietary guidelines recommended until recently. Additionally, there have been scientifically unsupported claims the eggs can guard against coronavirus, or that they have even been responsible for its outbreak.
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Chicken eggs are an affordable source of protein and other nutrients. They’re also naturally high in cholesterol. But the cholesterol in eggs doesn’t seem to raise cholesterol levels the way other cholesterol-containing foods do, such as trans fats and saturated fats. Although some studies have found a link between eating eggs and heart disease, there may be other reasons for these findings. The foods people typically eat with eggs, such as bacon, sausage and ham, may do more to boost heart disease risk than eggs do. Plus, the way eggs and other foods are cooked — especially if fried in oil or butter — may play more of a role in the increased risk of heart disease than eggs themselves do.