Nutritional Articles
Eggs and Cholesterol
For many years, people were told to limit egg consumption because of the high cholesterol content in eggs. This advice has been changing over the years. The American Heart Association recommends that individuals limit dietary cholesterol to less than 300 milligrams a day. One egg yolk contains about 213 milligrams of cholesterol, or about 70% of the daily recommended limit. This means you can have an egg a day, right? Not so fast.
Cholesterol, a soft, waxy substance found in the blood, is necessary to form cell membranes and some hormones. Our bodies produce all the cholesterol we need, however we also consume additional cholesterol from foods such as eggs, meats, and dairy products. A high level of cholesterol puts an individual at major risk for coronary heart disease, which leads to heart attack.
Although eating foods that contain dietary cholesterol can raise your blood cholesterol level, many scientists now think that eating foods that are high in saturated fats and trans fats has a much greater impact on your blood cholesterol than eating foods that contain cholesterol. Eggs have only 1.5 grams of saturated fat which means they actually qualify as a low-fat food.
And eggs are very good for you. Eggs are a source of high-quality protein, and provide many vitamins and minerals, including vitamins A, B6, B12, D, E, riboflavin, iron, phosphorus and selenium. Eggs from hens fed algae or flax seed provide a good source of omega-3 fatty acids. In addition, one egg yolk contains a decent amount of the two carotenoids, lutein and zeaxanthin, which may reduce the risk of age-related macular degeneration and cardiovascular disease.
Before sitting down to that 3-egg omelet it is important to take a look at the rest of your diet, as well as your overall health. For the average person, it’s fine to eat one or two eggs a day. However if you enjoy eggs in the morning, opt for vegetarian choices for the rest of the day. Especially if you are among the cholesterol conscious - you may still enjoy your eggs but do keep in mind that it is always wise to limit your consumption of saturated and trans fats.
- Modern Menus
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