A recent article said that a Swedish doctor ate 8 eggs a day and cholesterol was reduced. In this regard, many people have doubts. Didn’t they say that eating eggs would raise human cholesterol? How many eggs are you eating every day?
- Eggs are rich in high-quality protein, rich in vitamins and minerals, and are a healthy food.
- In the past, cholesterol in foods raised cholesterol in the body, but new research does not
- Dietary guidelines for food have been lifted in countries around the world.
- There are two sources of cholesterol in the human body, about 70% to 80% are synthesized by the liver, and only a small part comes from the diet.
What is the nutrition of eggs?
One egg weighs about 50 grams and the main ingredient is water, which accounts for about 75%. The rest of the ingredients are mainly protein and fat, as well as some minerals and vitamins (such as group A, D, B). In general, eggs can provide us with nutrition in these areas:
One is protein. The most important nutrient component in eggs is protein, and the protein has a well-balanced amino acid pattern, which is very suitable for human body absorption and utilization, and is a good source of protein intake. The second is lecithin. Lecithin in eggs is an important component of high-density lipoprotein, which regulates blood lipids and plays an important role in nerve tissues such as the brain. The third is vitamins. Eggs are rich in vitamins, providing 10% to 20% folic acid in the diet and 20% to 30% vitamins A, D, and E. For vegetarians, eggs are an important source of vitamin B12. The fourth is choline. There is also a rich nutrient in the egg – choline. A shelled egg can provide about 176 mg of choline, which is a very important nutrient for children.
The study found that DHA (commonly known as “brain gold”) and choline supply is most beneficial to fetal brain development, the future level of infants is the highest; babies with adequate choline during pregnancy, less stress response after birth The risk of suffering from various chronic diseases may decline in the future. In general, eggs are a food with high nutritional value.
Does eating eggs raise cholesterol?
Although eggs have high nutritional value and are economical, many people are afraid to eat and worry about raising cholesterol. The egg yolk contains more than 180 mg of cholesterol, which is indeed high. Past dietary guidelines generally recommend that cholesterol should not exceed 300 mg per day, so this is why many people dare not eat eggs.
From the 1960s to the 1970s, studies have suggested that there is a close relationship between food cholesterol levels and cardiovascular and cerebrovascular diseases, so it has been recommended for many years to limit daily cholesterol intake. However, subsequent studies found that cardiovascular and cerebrovascular disease mortality did not decrease significantly after limiting cholesterol intake. In recent years, the academic community has summarized the results of various studies and concluded that there is no direct causal relationship between cholesterol intake and cardiovascular and cerebrovascular diseases.
In recent years, including the American Dietary Guidelines and the Chinese Dietary Guidelines, the restriction on cholesterol restriction has been abolished, mainly because current research suggests that eating eggs does not raise human cholesterol.
In fact, cholesterol in human blood is not exactly the same as cholesterol in food. There are two sources of cholesterol in the human body – about 70% to 80% are synthesized by the liver, and only a small part is from the diet; and some of the cholesterol that is ingested by the food cannot be absorbed by the body and is excreted. So, we really don’t have to worry too much about the cholesterol in the food.
And, compared to big fish and big meat, the cholesterol in eggs is much better. Because eggs contain a lot of nutrients in addition to cholesterol, it can offset the risk of excessive cholesterol intake. The fat content of big fish and large meat (saturated fat in some red meat) is high, and there are more disadvantages to cardiovascular and cerebrovascular diseases.
So, overall, eating an egg every day does not pose any health risks.
Can you eat 8 eggs a day?
Since there is no problem with cholesterol in eggs. So can you eat 8 eggs a day? Eggs are really nutritious, but they are just a kind of food. For a healthy diet, it is important to diversify food and balance nutrition. For example, although eggs are a good source of protein intake, they are not the only ones. Soy products, meat, and dairy products can also provide protein. One-third of soybeans are protein, and drinking milk every day can also provide some protein.
In fact, nutrition tells us that a healthy diet is food diversification and balanced nutrition. Instead of superstitious about a certain kind of food, eat it. As a food with high nutritional value, eggs can eat one every day, and occasionally eating 8 a day may not be a problem. However, if you eat 8 per day, it will lead to a decrease in other food intake, resulting in an imbalance in nutrient intake, which will eventually lead to malnutrition.