The Truth About Eggs

Should we avoid eggs or welcome them as part of a nutritious diet? There has, of late been a lot of controversy and confusion as to whether eggs are good or bad for you. The Longevity experts are pro-eggs and here’s why.

In short eggs are nutrient-packed sources of many macro and micronutrients – a natural multivitamin. Previous governmental guidelines have unfairly vilified eggs as increasing cholesterol levels within the body. When it comes to cholesterol, it has been proven that dietary cholesterol does not directly increase levels of blood cholesterol. Avoiding eggs should be by choice due to your dietary preferences such as being vegan or vegetarian or due to intolerance and allergies.

Eggs offer a versatile and well-rounded source of nutrients. Egg whites offer all essential amino acids in high bioavailability making them an excellent source of protein. The yolks provide an even better benefit but are commonly associated with the ‘bad’ or ‘fatty’ part of the egg misleading people to believe that this is what causes high cholesterol, when in fact they are the star of the show. Packed full of DHA, B vitamins, vitamin A, vitamin D, choline (an important nutrient for the brain and nervous system), and minerals such as selenium, phosphorus, chloride, manganese, and iodine, eggs yolks are essential as part of your diet. In light of the above, this has led to the governmental recommendation of 1-2 eggs per day as part of a balanced diet and quite possibly even beneficial for health including heart and brain health and cholesterol levels.

So why did eggs get labelled as bad?

Patients diagnosed with high cholesterol were once upon a time told to limit or reduce their intake of eggs, or to eliminate the egg yolk and just eat the egg white. Eggs were grouped in with foods high in saturated fat content of food such as cakes, fatty meats, processed foods, and butter which have been proven to cause high cholesterol. Eggs contain a low to medium content of saturated fat and as mentioned have now been proven to have little to no impact on blood cholesterol.

As mentioned above, those people who have an allergy or intolerance to eggs should avoid them. Those that have been diagnosed with a genetic condition called familial hypercholesterolemia (FH) which leads to high cholesterol levels should avoid or limit their intake as recommended by their specialist.

An exception to this is those with a genetic condition called familial hypercholesterolemia (FH) which leads to high cholesterol levels – in this instance patients are recommended to limit their intake to 4 eggs per week.

In addition to this, pregnant women due to the risk of salmonella are advised to avoid raw and partially cooked eggs. It is not unusual for toddlers and babies to also be allergic to eggs so when first Introducing eggs when weaning, it’s advised to do so in small amounts without introducing other allergenic foods at the same time.

As always, there are some additional medical exceptions to the above so always follow individual advice you have received from a qualified health professional like your doctor or dietitian and seek further clarification should you have any concerns or questions.

To sum up, eggs have many nutritious benefits and are a quick, simple, and versatile way to include essential nutrients into your diet that help with heart, brain, and overall health.

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