Eggs: Are They Good Or Bad?

Hello all,

I came across some facts while studying and I thought to share...

A single large boiled egg contains:

• Vitamin A: 6% of the RDA- maintains the skin, immune system and normal vision.
• Folate: 5% of the RDA- aids blood formation and tissue growth during pregnancy.
• Vitamin B5: 7% of the RDA- aids energy metabolism and mental functioning.
• Vitamin B12: 9% of the RDA- aids energy metabolism, red blood cells, the immune system and the nervous system.
• Vitamin B2: 15% of the RDA- aids energy metabolism, red blood cells, vision and the nervous system.
• Phosphorus: 9% of the RDA- maintains bones and teeth and aids energy metabolism.
• Selenium: 22% of the RDA- protects cells from oxidative damage, maintains the immune system and aids thyroid gland function.
• Choline: plays an important part in breaking down the amino acid called homocysteine, which is associated with the development of heart disease.
  
• Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
• Plus77 calories, 6 grams of protein and 5 grams of healthy fats. 
• Egg yolks also contain antioxidants that may reduce the risk of age-related macular degeneration and cataracts, and protect against heart disease, stroke and some cancers.
• Eggs contain a combination of vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory and the metabolism.

Yes, for a long time, eggs have been avoided because they contain Cholesterol. It contains about 186mg which is almost half of the daily 300mg allowed intake. But eating eggs does not necessarily increase your blood cholesterol levels. In fact, eating eggs is a great way to increase HDL which is the good cholesterol.

A study in the British Journal of Medicine concluded that "Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke. The increased risk of coronary heart disease among diabetic patients and reduced risk of hemorrhagic stroke associated with higher egg consumption in subgroup analyses warrant further studies."

In summary, "You can get away with 1 egg a day"( if it is cooked without additional fat or salt)  says Maxine Smith, R.D., L.D. a dietician at the Cleveland Clinic’s Center for Human Nutrition. “Though if you’re high risk, limit yourself to two per week.”