Without a shadow of a doubt, among the absolute most discussed foods from a health point of view are eggs: some consider them the most nutritious food in the world; others fear them for their high cholesterol content. What is the truth?
Eggs are a precious food, a concentrate of nutrients that can sustain and nourish the growth of a new organism until it hatches. From a nutritional point of view, they are of great importance. They contain, in fact:
Proteins of high biological value, equally distributed between yolk and egg white (albumen proteins must be cooked to be digested, an indication not essential for those of the yolk).
Concentrated fats in the yolk, mainly in the form of triglycerides and phospholipids and easy digestion because they are present in the emulsion. The hen diet has to be influenced by the number of fatty acids, but although there is a right quantity of saturates, there is no lack of unsaturated substances such as omega three and omega 6. They also contain cholesterol, for an amount of about 250mg per egg.
Minerals and vitamins: the egg, like milk, is a vibrant food in phosphorus present as phosphoproteins and phospholipids. It also contains the right amount of iron of liposoluble vitamins such as A and D.
According to the guidelines provided by the Italian Society of Human Nutrition (SINU), recommended egg consumption is 1-2 times a week, with an average egg weight averaging around 50g. They indeed contain much cholesterol, but it is not the cholesterol present in 3 or 4 eggs a week, which makes its level in the blood worse. Dietary cholesterol that is the one present in foods does affect cholesterol levels, but it is also true that this occurs less significantly than the amount of saturated fatty acids. In the yolk of the egg, cholesterol and saturated fatty acids are present, but also a good dose of unsaturated fats, which are, instead, the sweepers of the arteries: those that reduce the growth of “bad” cholesterol (LDL), favoring instead the formation of the “good” one (HDL).
Many other factors exacerbated Cholesterolemia levels, such as an increase in body weight or an unbalanced diet. And, in fact, a wrong and sedentary lifestyle.
By generally limiting the consumption of food of animal origin and inserting the excellent habit of varying food over the week, the second objective of reducing the intake of cholesterol and saturated fatty acids is usually reached, without having to ban consumption — egg magazine. Furthermore, if we think of the 14 meals we have available (between lunches and dinners), occupying 2 or 3 with eggs allows us to reduce excessive consumption of other food classes, which more often than not appear on the table too frequently high. In healthy subjects, therefore, there is no reason to limit the consumption of eggs.