Eggs, packed with high-quality protein, are one of the most nutrient-dense foods you can add to your diet. Whether hard-boiled or scrambled, eggs have earned a place in daily meals around the world. While there are various types, chicken eggs remain the most popular choice due to their rich nutritional profile. They provide not only premium protein but also essential vitamins and minerals crucial for maintaining a balanced diet.
But while eggs are a nutritious addition, mindful consumption is essential — especially for those managing high cholesterol. Proper preparation and cooking are also key to maximising their health benefits, ensuring that eggs remain a valuable part of a healthy lifestyle.
Let’s take a look at the benefits and potential risks of eggs:
Benefits of consuming eggs:
- Protein source: Eggs are an excellent source of high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall muscle health. Each egg contains about 6 grams of protein, making them a convenient and efficient way to meet daily protein needs.
- Rich in essential nutrients: Eggs are packed with essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and choline. These nutrients play vital roles in maintaining good health, such as supporting brain function, immune system health, and bone health.
- Supports eye health: Eggs contain antioxidants like lutein and zeaxanthin, which are important for eye health. These compounds can help reduce the risk of age-related macular degeneration and cataracts, protecting vision as we age.
- Promotes healthy weight management: Including eggs in your diet can aid in weight management. Their high protein content helps increase feelings of fullness and satiety, which can reduce overall calorie intake and support weight loss or maintenance.
Risks of excessive egg consumption
- High cholesterol content: Eggs are rich in dietary cholesterol, with a large egg containing approximately 186 mg. For some individuals, particularly those sensitive to dietary cholesterol, this may lead to elevated blood cholesterol levels, which in turn can increase the risk of heart disease.
- Diabetes risk: According to the National Institute of Health, consuming more than seven eggs per week may be associated with a higher risk of heart disease, particularly in those with type 2 diabetes. This link raises concerns about excessive egg consumption among certain populations.
- Allergy concerns: Eggs can adversely affect those who are allergic, leading to symptoms such as asthma, runny nose, nasal congestion, nausea, and vomiting.
- Impact of preparation methods: The health effects of eggs can be influenced by preparation methods. Frying eggs in unhealthy oils or pairing them with high-calorie, fatty foods can increase calorie and unhealthy fat intake, potentially offsetting their nutritional benefits.
Monitoring personal cholesterol levels and consulting healthcare professionals can help individuals determine the best approach to incorporating eggs into a balanced diet.
