Scientists: an egg a day can lower your risk of cardiovascular disease
Eating an egg a day can lower your risk of cardiovascular disease, according to a joint paper by Chinese and British scientists.
The study involved 416, 000 Chinese residents aged 30 to 79 who regularly reported their egg consumption over four years, with medical staff monitoring their health.
The researchers found that 83,977 people developed cardiovascular disease over a nine-year period, and 9,985 died.
People who ate at least five eggs a week were 28 percent less likely to die of a hemorrhagic stroke and 18 percent less likely to die of cardiovascular disease than those who ate a maximum of two eggs a week, the study found. In addition, egg lovers had a 12 percent lower risk of ischemic heart disease.
Who should eat eggs most?
Adolescents are in the learning stage, their growth and development are rapid, and the demand for energy and nutrients is higher than that of adults. Adequate nutrition is the material security of adolescents’ intellectual and physical development, and even their health. As a source of high-quality protein, eggs are indispensable and need to be taken one day.
Pregnant and lactating women.
The demand for energy, protein, calcium, iron, iodine, and folic acid increases during pregnancy. Pregnant women have proper fat accumulation and various nutrient reserves to facilitate postpartum lactation. As the main body of breastfeeding, the nutritional status of lactating women is not only related to their own health, but also closely related to the secretion of milk and the growth and development of infants. Eggs are rich in choline, which can promote brain development and improve memory, and play an important role in the development of the brain of the fetus and infants.
Compared with young people and middle-aged people, the physical function of the elderly has declined to varying degrees, such as decreased chewing and digestion, abnormal enzyme and hormone levels, and muscle atrophy. In order to delay muscle attenuation, you should consume lean meat, sea fish, eggs, beans and other foods rich in high-quality protein. The elderly population is prone to swallowing disorders. Eggs can be steamed into egg tarts, including minced meat and shrimp, to increase the intake of high-quality protein.
Night blindness patients.
Egg yolk is rich in vitamins such as vitamin A, vitamin D, and B vitamins. Vitamin A is involved in the synthesis and regeneration of endothelium in rod cells to maintain normal dark vision. When the human vitamin A is deficient, the intraocular rhodopsin synthesis of the rod cells is reduced, and the dark adaptation time is prolonged. When the lack is serious, night blindness will be caused. Therefore, such patients should properly ensure the intake of eggs, especially egg yolk, can not be discarded.
It is generally recommended to take enough protein after high-intensity exercise to supplement the loss of muscle protein after exercise, such as protein powder, egg white, chicken breast and so on. Egg yolk has a higher fat content than egg white. Therefore, it is recommended that the fitness population only eat chicken protein to increase protein intake.
How many eggs should you eat?
Everyone knows that eggs are rich in nutrients, but there are also concerns about high cholesterol in egg yolk. So, is it appropriate to eat a few eggs a day?
For normal adults, the amount of protein we consume every day is 1.16g / (kg body weight), which means that if a person weighs 60KG, then his daily minimum protein requirement is about 70g, each hundred grams. Eggs can provide about 15g of protein. If the protein is all provided by eggs, it is 460g of eggs (nearly 9 eggs).
But in fact, we also get rich protein from staple food, milk, poultry, fish, soy products, so we don’t have to eat so many eggs. So how do you decide to eat a few eggs a day? It depends on your own diet.
If your diet is rich in protein-rich foods such as meat, soy products, milk, etc., one egg a day is ok; if not enough, three eggs a day are not bad. That’s why we always look at your diet.
Can you eat eggs with high blood fat?
Egg yolk has a high cholesterol content, so many people do not dare to eat egg yolk, especially friends with abnormal blood lipids and blood pressure. Eggs are often discarded when eating eggs, only egg whites are eaten.
In fact, compared with egg yolk, egg white is far from nutritious. It is very wasteful to discard egg yolk and eat egg white. Even people with high blood lipids and high cholesterol can eat egg yolks in moderation.
Egg yolk is the main concentrated part of vitamins and minerals in eggs, and is rich in phospholipids and choline. Its fat composition is mainly monounsaturated fatty acids. Egg yolk is the essence of eggs, which is very beneficial to health. Egg yolk also contains nutrients such as betaine, lutein and folic acid. Appropriate consumption of egg yolk, which is reasonably matched with other food nutrients, is conducive to reducing the risk of heart disease and preventing diseases such as macular degeneration in the elderly.
Egg yolk has a small advantage. No matter what method is used for cooking, its nutrient composition changes very little and can be preserved relatively well. Some people think that boiling the egg yolk will destroy its nutrients, which is completely redundant.
How to eat the most healthy eggs?
Eggs are rich in protein and 17 kinds of amino acids, carbohydrates, calcium, iron and other ingredients. They have the most suitable amino acid ratio, especially the phospholipids and cholines that modern people lack. It can be said that eggs are a treasure trove of nutrition.
Eggs are full nutrition food
Enhance memory. Lecithin, cholesterol and vitellin in egg yolk have a great effect on promoting nervous system development. Eggs contain lutein and zeaxanthin, which have the effect of improving cognitive function.
Lower blood sugar. Multiple nutrients in eggs can improve the body’s ability to metabolize sugar and reduce the risk of chronic diseases such as diabetes. In 2015, a study by the University of Eastern Finland published in the American Journal of Clinical Nutrition found that eating 4 eggs a week reduced the risk of developing type 2 diabetes by 38%.
Weight control. Eggs are rich in high-quality protein, which can increase the feeling of satiety after meal, delay the emptying speed of the stomach, help reduce calorie intake, and play a role in weight control.
Improve immunity. Protein is a key substance in the body’s immune system. The protein in eggs is of high quality and the digestion and absorption rate is relatively high. Eggs also contain a variety of vitamins, which have a certain effect on improving human immunity.
Boiled is the best way to eat
Nutritious foods combined with healthy eating can only be used to their fullest effect. Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering at China Agricultural University, has listed three healthy egg eating lists based on various research and experimental data. Among them, boiled eggs rank first on all nutrition lists because of the low cooking temperature, no oil, and the best nutrition preservation.
In the “Beneficial Heart List”, in order of precedence are boiled eggs, boiled poached eggs, egg-flower soup and steamed eggs, fried poached eggs, eggs, and scrambled eggs. “The best protein digestion list”, in order of precedence are boiled eggs, fried poached eggs and eggs, steamed eggs. “Vitamin preservation list”, in order of precedence are boiled eggs, steamed eggs, poached eggs, fried poached eggs, eggs, scrambled eggs.