Perhaps you are concerned about the cholesterol content of the eggs. Or maybe you are told to avoid eggs during summers for the fear of them elevating body heat. New research, however, tells us to debunk these concerns. Take a fresh look at the outstanding contribution of eggs to health and understand the relation between egg consumption and heart health. Don’t hesitate to include these breakfast delights as part of a heart healthy diet, even during summers.
- Eggs are an economical and remarkable source of good quality protein. An egg provides approximately 6 g of proteins, 65-70 calories and 110 mg of Choline. Choline is a nutrient needed by our body for optimum brain function, muscle activity, memory mechanism and transfer of chemical messages between nerves. Since most modern diets tend to be Choline deficient, dietary intake of Choline through eggs may help to bridge the gap.
- Besides an array of B vitamins, Iron, Zinc and Vitamin E, eggs contain carotenoids known as Lutein and Zeaxanthins. Lutein intake is associated with decreased risk of age related eye disorders and cataracts; and Zeaxanthin aids as an anti-inflammatory agent.
- Eggs are also packed with Iodine, Selenium, Calcium, Phosphorus and Potassium – integral to maintaining good health.
- Eggs are low calorie, nutrient dense and may also help in weight loss. The predominant antioxidant amino acids present in eggs such as Tryptophan and Tyrosine work to enhance satiety and reduce cravings by modulating the release of ‘feel good’ compounds (Serotonin, Epinephrine and Dopamine).
We already know that egg yolks are high in cholesterol – one medium egg may provide up to a massive 185 mg of cholesterol. So, should you be worried? NO.
- If you are a healthy individual with a moderately active lifestyle and a balanced diet routine, eating an egg a day is considered safe.
- Repeated research studies indicate that the dietary intake of cholesterol has much lesser impact on the risk towards heart diseases than the content of saturated and trans fatty acids in a diet.
- The best way to improve heart health whilst enjoying the goodness of eggs would be to limit intake of fatty meals and be active.
- For people with family history of cardiovascular problems or those who have diabetes, consuming egg whites and restricting to two to three egg yolks per week would be best.
- Fats from healthy sources such as eggs, nuts, seeds and beans are vital for cellular activity and metabolic processes.
Egg for All, All for Egg
Eggs are also perceived as heat inducing! This puts most of us in a dilemma whether to have eggs in hot weather or not. The generation of body heat and maintenance of constant body temperature is a complex phenomenon involving a multitude of chemical reactions. The process of digesting eggs (or any food for that matter) produces heat as a by-product, which is handled efficiently by the ‘thermostat centre’ in our brain through various heat loss mechanisms. While eating eggs in summer, just remember to include seasonal foods such as melons and cucumbers in your diet to keep the body hydrated and cool.