An egg is a rich storehouse of vital nutrients. It is one of the very few foods that has in it, naturally occurring Vitamin D. An egg has nine essential amino acids, enough lutein and zeaxanthin providing excellent health benefits to eyes, besides several other Vitamins and minerals that assist overall healthy growth of the body.
The flip side is that consuming eggs can lead to some health risks too. The most common complaint against egg is that the yolk is high in cholesterol. A 17 g egg yolk has approximately 2 g of saturated fat.
The nutrients we need are carbohydrates, proteins, vitamins, minerals, fiber and fats. Fats are very important for our body since they maintain our body temperature, a healthy skin and promote cell division. But if consumed in excess it leads to several health risks, not the least being obesity and heart problems.
Not all Fats are Bad for Your Health. Fats are Divided into 2 Groups
1. Saturated fats
2. Unsaturated fats
Unsaturated fats are found in vegetables, seed oils, tuna, sardines etc. This fat raises levels of low density lipoprotein (HDL) cholesterol (which is good for us) and keeps our arteries healthy. Saturated fats are found in full fat cheese, red meat and butter. Consummation of this fat leads to raise of blood level of low density lipoprotein (LDL) cholesterol which is harmful for us. Thus saturated fats can be called unhealthy and unsaturated healthy.
Thus we now know why the amount of saturated fats in our diet is important. A complete rejection of saturated fats is also not good for our body. An average man needs about 30 g and an average woman about 20g of saturated fats everyday, which fulfills approximately only 11% of their energy requirements.
Egg yolk contains about 5 g of fat and 190 g of cholesterol. It gives vitamin B 12 and folic acid, and the minerals iron, copper, phosphorus and calcium. So is egg yolk good or bad for us?
Research says that more than the cholesterol content in the egg yolk the saturated fat content in it is more harmful. It is also said that a moderate intake of eggs, i.e. 2 eggs a day doesn’t increase the risk of heart diseases in an individual. A study of 10,000 people in 2007 showed that there was no relation between cardiovascular diseases and egg consumption.
However, in diabetic patients an increase in risk of coronary heart disease was seen. Yet, there is no need to decrease you egg yolk consumption lest it has been advised to you by your doctor. In fact, a new research study says that eating an extra an egg a day increases the HDL cholesterol level in the body which is very good. Basically, as research goes on we can conclude that limited intake of egg yolk is not bad for our health.
So from now on, take care to see that by eating eggs, the fat content needed for your body is not exceeded. Eggs are wholesome, healthy and delicious. Eat them in a way that they provide you with maximum health benefits.
Eggs are rich in several nutrients. It is one of the rare foods that has naturally occurring Vitamin D. It also contains several other Vitamins and Minerals important for overall health. Eggs keep your eyes, heart, nails and hair healthy besides helping maintain smooth muscular function. However, there is a certain amount of saturated fat in the yolk, because of which we have to be careful about the quantity of eggs we eat.