The Essential Nutrient In Eggs
What are the health benefits and nutrients of eggs? Find out what the essential nutrient in eggs is and why you need eggs as part of your daily diet. Also find out why eggs are so important to eat during pregnancy. Plus some new eggs recipes to start enjoying those essential nutrients right now.
In partnership and featuring recipes from Australian Eggs.
What Is Cholesterol And Is It Unhealthy
Cholesterol is a waxy substance found in your body and in animal products such as meat, eggs, and dairy.
It plays important roles in the production of hormones, vitamin D, and the bile necessary for digesting fats. Its also an essential component of every cell in your body, giving cell membranes strength and flexibility .
Your liver produces all the cholesterol your body needs to function, but cholesterol can also be introduced by eating animal products.
Since cholesterol doesnt mix well with liquids such as blood, its transported by particles called lipoproteins, including low density and high density lipoprotein or LDL and HDL.
LDL is often referred to as bad cholesterol because its associated with plaque buildup in your arteries, while HDL helps excrete excess cholesterol from your body .
When you consume extra cholesterol, your body compensates by reducing the amount that it naturally makes. In contrast, when dietary cholesterol intake is low, your body increases cholesterol production to ensure that theres always enough of this vital substance .
Only about 25% of cholesterol in your system comes from dietary sources. Your liver produces the rest .
Avoiding The Spread Of Bacteria
There can be bacteria on the shell as well as inside the egg, which can spread very easily to other foods, as well as to hands, utensils and worktops.
These tips can help avoid the spread of bacteria:
- keep eggs away from other foods both when they are in the shell and after you have cracked them
- be careful not to splash egg onto other foods, worktops or dishes
- always wash your hands thoroughly with warm water and soap, and then dry them after touching or working with eggs
- clean surfaces, dishes and utensils thoroughly using warm soapy water after handling eggs
- do not use eggs with damaged shells, because dirt or bacteria might have got inside them
- avoid using eggs that are past their best-before dates
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Skip The Junk Food And Fuel Up On Heart
While snacking is often associated with unhealthy foods, like chips or cookies, munching on healthy foods can sate your hunger and control weight, which is essential for a healthy heart.
Snacks are a great opportunity to add in more heart-healthy fruits and vegetables, Kennedy says.
Fuller recommends choosing foods with protein and fiber, two nutrients that will help keep you full until your next meal.
Snacking on nuts like almonds, cashews, or walnuts is a great heart-healthy option, she says. A study published in the MarchApril 2021 Journal of Clinical Lipidology of 39,000 women found that those who ate nuts a couple of times a week had a lower risk of death from heart disease.
Other heart-healthy go-to snacks to keep on hand are fruits, like
- Fresh veggies and hummus
Snack foods to avoid include those that are processed, or those that contain refined grains, added sugar, or unhealthy saturated or trans fats, such as:
Instead of thinking of a snack as a time to indulge, Kennedy says, try to think of it as a time to get in another serving of a healthy food.
Fiber Is Essential For A Heart
Breakfast wasnt dubbed the most important meal of the day for nothing. Fuel up on foods high in fiber and low in unhealthy saturated fats in the mornings to start your day out right.
Kelly Kennedy, RDN, Everyday Health’s staff nutritionist, recommends fruits, vegetables, and whole grains for breakfast.
Although dairy can sometimes get a bad rap, she says it can certainly be an important part of a healthy breakfast and overall diet.
A study published in The Lancet in September 2018 found that dairy consumption was associated with a lower risk of death and lower risk of major cardiac events.
Many people who don’t have an allergy or intolerance to dairy products choose to avoid them anyway and use dairy-free alternatives, Kennedy says. Dairy foods can be a valuable part of a balanced diet. They are one of the top food sources of calcium and provide more protein, on average, than any plant-based milk products.
She recommends sticking to fat-free or low-fat varieties of dairy, as full-fat dairy contains unhealthy saturated fat. Oats, either steel-cut or old-fashioned rolled, are also a smart option for breakfast. They are 100 percent whole grain and a good source of soluble fiber, which means they are not only good for you but they will keep you feeling full until lunch, says Rebecca Fuller, RD, a cardiovascular intensive care dietitian at MUSC Heart and Vascular Center in Charleston, South Carolina.
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The Sauder Family Brings Fresh Eggs From Our Farms To Your Table
At Sauders Eggs, our goal is to keep natures perfect food, well, perfect. Our family has been a trusted egg supplier for more than 80 years. We partner with family-owned and operated farms that share our core values of quality, excellence and pride in serving your family. Our relationships with our farmers often go back several generations.
The happier the hen, the healthier the egg. Thats why Sauders Eggs is in the business of the humane treatment of our hens that produce our fresh and nutritious eggs. All Sauders Eggs products are endorsed with the United Egg Producers Certified seal, so you know our eggs come from happy hens.
Find the freshest dozen of Sauders Eggs at your nearest location by using our online store locator.
Who Should Not Eat Any Raw Or Lightly Cooked Eggs
If you have a severely weakened immune system and you are on a medically supervised diet prescribed by health professionals, keep cooking all eggs until the white and yolk are solid.
When eating raw or lightly cooked eggs, remember to:
- store eggs safely in a cool, dry place, such as the refrigerator
- clean all work surfaces, dishes and utensils, and wash your hands thoroughly before and after handling eggs
- avoid using eggs that are past their best-before dates
Cooking eggs thoroughly is the safest option if you are worried about food poisoning.
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What Is A Heart Healthy Diet
Remember that cholesterol levels are just one aspect of heart health and no one nutrient or food is going to mean you have a healthy heart.
Drawing from research showing the benefits of the Mediterranean and DASH diets, the Heart Foundation recommends a dietary pattern which includes plenty of vegetables, fruits and wholegrains a variety of healthy protein sources including fish and legumes, eggs and lean poultry unflavoured milk, yoghurt and cheese healthy fats such as nuts, seeds, avocadoes, olives and their oil for cooking and herbs and spices to flavour foods, instead of adding salt.
Need help starting a heart healthy diet? Follow this 7-day Mediterranean meal plan developed by an Accredited Practising Dietitian.
What Parts Of Eggs Or Anda Plant Are Used For Food & Beverages
The egg is considered as natures most perfect food containing excellent source of protein of high biological value.
An egg or anda has a high ratio of unsaturated fatty acids to saturated fatty acids, and is an excellent source of minerals and all the vitamins.
An egg or anda is made up of the following parts, out of which the yolk and albumen is consumed.
- The shell is the hard covering that encases all the eggs contents. It is made primarily of calcium carbonate.
- Immediately after the shell are two membranes, the outer membrane and the inner membrane.
- At the large end of the egg there is a pocket of air.
- Vitelline yolk membrane is clear and thin and contains the yolk, when punctured the yolk loses its round shape.
- Yolk is the yellow part inside the egg that contains the minerals, vitamins, fat, and protein.
- Albumen or white is a clear thin liquid that surrounds the vitelline membrane. It helps provide another layer of protection and protein to the yolk.
Eggs seem to be one of those foods that many folks are perpetually confused about for a variety of reasons.
On the one hand, you have the egg white omelet eating folks who believe that egg yolks should be avoided as they are loaded with cholesterol and fat.
Earth to fat phobes: A thorough review of the worlds scientific literature published in the American Journal of Lifestyle Medicine in 2009 concluded that eggs and the beneficial cholesterol they contain do not contribute to heart attacks!
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How Many Eggs Is Too Much
Given eggs have a minimal impact on blood cholesterol and are not linked to heart disease risk in the general population, eggs can be enjoyed freely as part of a healthy diet. The Heart Foundation places no limit on egg intake for healthy adults.
For individuals with an increased risk of heart disease , the Heart Foundation suggests a limit of seven eggs per week.
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Boiling Eggs Protects Against Cholesterol Oxidation
Exposing the cholesterol in eggs to high heat can cause it to become oxidized forming potentially harmful compounds called oxysterols.
These compounds have been linked to increased heart disease risks.
Boiling eggs protects the cholesterolmainly stored in the yolkfrom high heat contact.
But even scrambled and fried eggs pose little risk. The vast majority of dietary oxysterols come from friend junk food like french fries and fried chicken.
Its also worth highlighting that the cholesterol that becomes oxidized in the body from consuming processed foods and added sugars is far more dangerous than dietary oxidized cholesterol.
When considering the healthiest way to cook eggs, its good to keep in mind that for healthy people, there are ZERO studies linking eggs prepared in any way with an increased risk of heart disease.
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How Do Eggs Play A Pivotal Role In Cholesterol Levels
Eggs can be found in every kitchen in the world. The Chinese use them to prepare the well-known egg noodles, while the Australians use them in desserts and pastries. Finns add a hard-boiled and finely chopped egg to nettle soup, while Chileans add empanadas to their favorite meat dish.
Boiled and fried eggs are one of the most popular breakfast dishes in many countries. Eggs contain the essential eight amino acids, protein, and vitamins. However, despite such a rich composition, their usefulness is often questioned.
This is due to the high concentration of cholesterol they contain. This, of course, cannot be denied, but to understand how much such harm is, it is necessary to understand this issue in more detail. Few people know what cholesterol is. However, ignorance does not prevent the majority from considering it an extremely harmful and hazardous substance to health.
Cholesterol is significant for our body. It is a part of cell membranes, ensuring their density and thereby
How To Lower Your Cholesterol
Too much saturated fat can raise blood cholesterol levels, so its more important to limit the amount of saturated fat in the diet. The American Heart Association recommends limiting saturated fat in the diet to less than 6% of daily calories and minimizing consumption of trans fats.
Foods to avoid if you have high cholesterol include:
- Tropical oils such as coconut oil and palm oil
- Smoking, exposure to secondhand smoke, or vaping
In some cases, high cholesterol is genetic. Familial hypercholesterolemia runs in families and increases the risk for premature atherosclerotic heart disease.
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Supplement Your Greens With A Lean Protein For Dinner
For dinner, aim to fill half your plate with fruits and vegetables.
If youre including meat in your meal, choose something lean, like skinless chicken or turkey breast. If youre buying ground meat, Fuller suggests getting meat labeled 93 or 97 percent lean on the package. Keep portions to about three ounces, or the size of a deck of cards, she says.
Fish can be a key part of a heart-healthy diet, as well as a good and heart-healthy fats called omega-3s.
According to the American Heart Association, research has shown that omega-3 fatty acids can reduce your risk of heart disease and stroke. Fuller notes omega-3s also have anti-inflammatory properties that can help reduce inflammation of the vascular walls.
She recommends trying to incorporate fish into your diet twice a week. Start by switching out one red meat meal a week for fish options, like salmon, tuna, mackerel, or sardines, she says.
As a general rule of thumb, its best to avoid fried foods and foods with heavy cream or cheese sauces. Instead opt for items that are grilled or baked.
What About Other Orange Products
All the same, you may need to limit your intake of other orange products if you have diabetes.
Orange juice
Although 100% orange juice provides several vitamins and minerals, its lacking fiber which is essential for blood sugar regulation .
Plus, orange juice has a high GI and is usually paired with other carb-rich foods, which may increase your risk of high blood sugar levels. Thus, people with diabetes should limit their intake.
All the same, if your blood sugars fall too low a condition known as hypoglycemia a 4-ounce serving of orange juice may bring them back to normal levels.
Canned mandarin oranges
The ADA recommends buying canned oranges in juice rather than syrup to limit your intake of added sugar.
You should also look for phrases on the can, such as no added sugars or unsweetened, to help you make the best choice .
Summary
If you have diabetes, its best to limit your intake of orange juice and only buy canned oranges that are packaged in juice. In general, whole oranges are a better choice because of their fiber content.
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The Risk Could Vary For Different Groups
Though it appears that having a couple of eggs a day is safe for most healthy adults, its important to note that some research still suggests otherwise particularly for certain groups (
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Another study looked at a sample of more than 100,000 U.S. adults and found that older adults who ate more than 56 eggs per week had a 30% increased risk of heart disease. However, its no guarantee the increased risk is due to eggs alone .
Regardless of egg intake, heart disease risk increases as you age due to changes like fat buildup and stiffening of the arteries. Therefore, its important to consider your overall picture and health status when deciding how many eggs are safe to eat.
If you have high LDL cholesterol levels, overweight or obesity, a chronic disease like diabetes, or a family history of heart disease, it may be best to eat no more than 1 egg per day or 45 eggs per week.
It can be hard to evaluate so many different risk factors on your own. Therefore, working directly with a physician, dietitian, or trained healthcare professional may be the best way to decide how many eggs are safe to eat each day or week.
SUMMARY
For most healthy adults, its safe to eat 12 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 45 eggs per week.
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Eggs are affordable, versatile, a great source of lean protein, and easy to prepare.
What Does The Current Research Say About Cholesterol
Current research is shedding a more positive light on eggs. The science continues to support the idea that saturated fat in food, not cholesterol, causes health problems for most people.
A major analysis of eggs and cardiovascular disease, published in 2020 in the British Medical Journal, found that eating up to one egg a day did not appear to increase cardiovascular disease risk.
A 2018 study published in the journal Heart found that an egg a day lowered heart disease and stroke risk in Chinese adults. The caveat: the people in the study didn’t eat a Western diet, which typically contains more fat and calories and increases heart disease risk factors.
Another study, published in the American Journal of Clinical Nutrition in 2018, focused on participants with prediabetes and type 2 diabetes. About half of them ate eggs as part of a healthy diet geared toward weight loss.
The study revealed that eating two eggs a day for three months didn’t spike cardiovascular risk factors, no doubt due in part to the healthy diet they ate. And there were no differences between groups a year later.
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Baked Goods And Sweets
Cookies, cakes and doughnuts usually contain butter or shortening, making them high in saturated fat and cholesterol.
They also tend to be full of sugar, which can lead to high levels of blood triglycerides, an unhealthy blood fat that can be a risk factor for coronary heart disease.
Instead, make your desserts at home, choosing recipes that dont need shortening or lots of butter. This also allows you to modify recipes and cut down the amount of sugar used, to half or three-quarters the recommended amount. You can also enjoy baked fruit as a dessert, or substitute applesauce for eggs or butter in your baking.