Many people are afraid of the cholesterol in eggs, worrying that eating them will raise their own cholesterol levels. In fact, for a person with normal metabolism, eating one egg a day will not raise their cholesterol. Children and adolescents in their growth and development period have a higher demand for protein and can eat two eggs a day. Postpartum women have an even greater demand for protein due to breastfeeding and can eat three to four eggs a day. Of course, patients with hyperlipidemia should reduce their egg intake accordingly, perhaps eating one every two days.
Moderate consumption does not raise cholesterol
Relevant experts in the United States have confirmed that one egg contains about 200 milligrams of cholesterol, but it is also rich in lecithin, which can inhibit the absorption of cholesterol. The fat in the yolk is mainly monounsaturated fatty acids, and more than half of it is oleic acid, the main component in olive oil, which is beneficial for preventing heart disease.
U.S. researchers once conducted a test on 116 elderly men: the subjects first had their cholesterol levels measured. For the first 3 months, they did not eat eggs or any egg products, and then their cholesterol levels were measured again. In the following 3 months, the subjects were given two eggs a day, and their cholesterol levels were measured again after a period of time. The results showed that the subjects' cholesterol levels were not affected by the cholesterol in eggs, a result that surprised many people in the medical community.
Therefore, people do not need to worry that eating eggs will raise their cholesterol. Eggs are rich in protein, lecithin, vitamins A, B2, D, and minerals such as calcium, iron, and phosphorus, all of which are essential nutrients for the human body.
Contains many nutrients the body needs
Eggs contain almost all the nutrients the human body needs. Eating eggs in moderation has many health benefits.
Brain-boosting The lecithin, triglycerides, cholesterol, and vitellin in the egg yolk have a beneficial effect on the nervous system and physical development. They can delay the decline of intelligence in the elderly and improve memory. Lecithin is regarded by medical experts as a nemesis of Alzheimer's disease.
Preventing arteriosclerosis The yolk is rich in lecithin, a powerful emulsifier that can make cholesterol and fat particles extremely fine, emulsifying them into tiny particles suspended in the blood instead of depositing on the blood vessel walls. They can then pass through the blood vessel walls to be used by cells, thereby reducing cholesterol in the blood.
Cancer prevention Eggs contain relatively high amounts of vitamin B2, which can decompose and oxidize carcinogens in the human body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects. Japanese scholars have discovered that eggs also contain anti-cancer substances lumiflavin and lumichrome, which can inhibit the proliferation of the Epstein-Barr virus, which can induce nasopharyngeal cancer and cervical cancer.
The iron and calcium in eggs are also essential for blood production and bone growth.
The redder the yolk, the higher the nutrition
The color of the yolk is closely related to the chicken's feed. If the feed contains more green leaves or yellow corn, the beta-carotene contained in them will be absorbed into the yolk. Generally, the yolks of free-range eggs will be darker in color.
As early as 20 or 30 years ago, people took advantage of this rule by adding beta-carotene to chicken feed to make the yolk color bright and attractive, which was favored by consumers. This practice is harmless to health, and even beneficial.
Under the same feeding conditions, the redder the yolk, the more beta-carotene it contains. Nowadays, some people take advantage of the yolk's ability to concentrate pigments and use the toxic chemical dye "Sudan Red" to enhance the color of the yolk, which is truly infuriating. However, consumers do not need to throw the baby out with the bathwater and become fearful of yolks.
Wash eggs before eating
Like vegetables and meat, eggs also have a shelf life. Experiments have shown that when stored in a refrigerator at 2°C to 5°C, the shelf life of eggs is 45 days, while at room temperature in winter it is 15 days, and at room temperature in summer it is 10 days. After the expiration date, the freshness and nutritional value of eggs will be affected to some extent. If stored for too long, eggs will spoil due to bacterial invasion, showing signs of sticking to the shell or a loose yolk.
When putting eggs in the refrigerator, do not wash them, as washing will destroy the protective layer on the surface of the egg, making it easy for bacteria to enter. To prevent contamination of other foods, you can put the eggs in a fresh-keeping bag before placing them in the refrigerator. However, each time you eat them, the eggs should be washed.
There are many ways to eat eggs. In terms of nutrient absorption and digestibility, boiling is the best way to eat eggs, but be sure to chew slowly. Overcooked eggs affect digestion and absorption, while a soft, "runny" yolk can easily harbor harmful bacteria. For children, steamed egg custard and egg drop soup are the most suitable, as these methods can break down the protein, making it easy to digest and absorb.
Eating raw eggs is harmful to health and should not be encouraged.