The beneficial effects of eggs

There have been countless discussions about the health shock of regular egg consumption. While research has shown that eating a nutritious product for breakfast can lead to increased weight loss, recent data show that eating three eggs a week can increase the risk of premature mortality.


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Are eggs good for heart health?

There has been a lot of talk about the shock of regular egg consumption in the cardiovascular system. Currently, there is conflicting literature on the relationship between egg consumption, cholesterol and coronary heart disease (CHD).

Based on a 2017 study, there was agreement that eggs were safe for the heart. This was in line with the guidelines for dietary recommendations for the United States, which noted that the link between cardiovascular disease and dietary cholesterol was minimal.

The guidelines were based on the fact that the association between cholesterol derived from eggs and other dietary products containing “bad” cholesterol and CHD was considered less important compared to well-tolerated shock of saturated fat in lipoprotein. – Low density cholesterol – a major risk factor for atherosclerosis.

However, more recent research has found that eating at least three eggs a week can increase the chance of premature death.

A research team from the Department of Preventive Medicine at Northwestern University has shown that eating three eggs a week or 300 milligrams or more of cholesterol a day can increase the risk of death.

A large egg contains about 186 milligrams of cholesterol. The importance of those who eat an average of three large eggs in one meal will absorb about 558 milligrams of cholesterol.

The study followed more than 29,000 participants for 17 years. During the study, 5,400 cardiovascular events were recorded, consisting of 113 deaths from heart disease, 1,897 cases of heart disease and 1,302 cases of stroke. Six thousand one hundred and thirty-two of the participants died of other non-cardiovascular causes.

Analysis of the characteristics showed that the absorption of an additional 300 milligrams of cholesterol per day was associated with an increased risk of heart disease by an additional 3.2% and a 4.4% increased risk of premature death from any cause.


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The authors note that the results serve as a reminder that eggs, especially egg yolk, contain cholesterol that can lead to negative health consequences.

Therefore, to reduce the risk of CHD, less cholesterol must be absorbed. However, as a purely observational study, other factors may have influenced the characteristics.

The feature also contradicts the literature that gives the benefits of eating eggs in various health parameters, including weight management and eye health.

Eggs and weight loss

Eggs are believed to provide basic protein to humans. They are favorably compared to the other source of protein, which is only less than breast milk. Egg yolk protein, in particular, has been reported to have greater satiety effects compared to other isocal foods with lower satiety levels.

The study looked at the shock of lower satiety and high satiety flavors with the same caloric content in weight loss and found that participants absorbed fewer calories after eating eggs that contained breakfast.

Those who ate breakfast with eggs and bun lost more weight after eight weeks. The assimilated study found that those who ate the same breakfast without the least amount of eggs were saturated, more hungry and had higher insulin levels for three hours after eating.

Based on these data, the use of eggs as part of breakfast can have positive effects on those who want to lose weight by reducing their calorie intake.

Nutritional ingredients

Eggs are relatively cheap but extremely nutritious food products that require a variety of nutrients necessary for human health. An egg contains many vitamins, minerals, fats, basic proteins and bioactive compounds and hosts nutrients that are conducive to energy density relationships.

As for Macronutrient, eggs contain many essential vitamins, such as vitamin A, vitamin B12, vitamin D, riboflavin and folic acid, along with a number of minerals such as sodium, iron, calcium and potassium.

Eye health

The pigments responsible for rendering the yellow / orange color to the egg yolks became interesting because of their role in eye health.

Carotenoids – the pigment responsible – are made up of lutein and zeaxanthin that cannot be synthesized by the human body and require nutritional consumption.

Dyes are also found in the yellow area of ​​the retina, which improves the clarity of visibility, protects the macula from light blue damage, and removes reactive oxygen species.

Consumption of foods containing carotenoids is associated with a reduced chance of developing several eye conditions, including age-related cataracts and macular degeneration.

References and more reading

  • Eckel, right, (2019). Review of the importance of the correlation between egg consumption and dietary cholesterol with the risks of cardiovascular disease. Jama, 321 (11), pp. 1055-1056. Doi: 10.1001 / jama.2019.1850
  • Dietary Advisory Committee. (2015). Scientific status of the nutritional recommendations of the 2015 Advisory Committee: Advisory status of the Minister of Services and Human Health and the Secretariat of Agriculture. Washington, C.C: US ​​Department of Agriculture, Department of Agriculture.
  • Zhong, VW, Van Horn, L., Cornelis, MC, Wilkins, JT, Ning, H., Carnethon, MR, Greenland, P., Mentz, RJ, Tucker, KL, Zhao, L. and Norwood, AF (2019 ). Nutritional correlations of cholesterol or eggs with cardiovascular disease and mortality. Jama, 321 (11), pp.1081-1095. Doi: 10.1001 / jama.2019.1572
  • Kuang, H., Yang, F., Zhang, Y., Wang, T. and Chen, G. (2018). The shock of the nutritional composition of eggs and its consumption in the homeostasis of cholesterol. Cholesterol, 2018. Doi: 10.1155 / 2018/6303810
  • Vander Wal, J.S., Marth, J.M., Khosla, P., Jen, K.C. and Dhurandhar, N.V. (2005). Short-term effect of eggs on satiety in overweight and obese individuals. Journal of the American University of Nutrition, 24 (6), pp. 510-515.
  • Ratliff, J. and Leite, J.O., 2010. by Ogburn R, military justification by Puglisi, VanHeest J, Fernandez ml. (2010). Eating eggs for breakfast affects plasma glucose and ghrelin, while reducing energy consumption for the next 24 hours in adult men. Nutr Research, 30, pp. 96-103. Doi: 10.1016 / j.nutres. 2010.01.002
  • Vander Wal, J.S., Gupta, A., Khosla, P., & Dhurandhar, N.V. (2008). Breakfast with eggs improves weight loss. International Obesity Magazine, 32 (10), 1545-1551.
  • Seddon, J.M., Ajani, UC, Sperduto, R.D., Hiller, R., Blair, N., Burton, T.C.,… and Yannuzzi, L.A. (1994). Dietary carotenoids, vitamins A, C and E and age-related macular degeneration. Jama, 272 (18), 1413-1420. 10.1001 / jama.1994.03520180037032

The beneficial effects of eggs
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