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Are They Healthy To The End: The Truth About Eggs



Egg on toast

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Breakfast of the champion

If there is perfect food, these are eggs. There are always, they are easy to store, they are not expensive and they are full of protein.

"The egg has everything it takes to make an organism, so it's obviously very nutritious," said Christopher Blasso, associate professor of nutrition science at the University of Connecticut.

If you eat eggs with other foods, you can help the body absorb more vitamins. For example, one study shows that if you add one egg to a salad, you can add more vitamin E contained in the salad.

For decades it has been said that the egg is not recommended because of its high cholesterol content, which some studies have linked to heart disease. One yolk contains 185 milligrams of cholesterol, which is more than half of the 300 milligrams daily recommended amount.

Does this mean that eggs are not ideal food but harm?

Cholesterol is a yellowish fat produced in our liver and intestines and can be found in every cell of our body. We usually think of cholesterol as "something bad". However, cholesterol is a major block in our cell membranes. The body also needs to make vitamin D, as well as the hormones testosterone and estrogen.

The body itself produces as much cholesterol as it needs, and is present in the animal products we eat, such as beef, poultry, eggs and cheese.

grilled beef

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Cholesterol has products of animal origin, such as beef and eggs

Cholesterol spreads throughout the body due to the lipoprotein molecules in the blood.

Each person has a different combination of different types of lipoproteins, and our individual characteristics determine the degree of risk of heart disease.

LDL cholesterol, known as bad cholesterol, is transmitted from the liver to arteries and body tissue.

Researchers say it could lead to cholesterol burning in the blood vessels and an increased risk of cardiovascular disease.

However, they have not yet been able to finally link cholesterol consumption to an increased risk of cardiovascular disease.

As a result, there are no more articles on limiting cholesterol in the American dietary advice. Instead, the emphasis is on limiting the amount of saturated fat we eat.

This can increase the risk of cardiovascular disease.

Foods that contain transmasti increase the level of bad cholesterol in the body. Although some transfers are naturally present in animal products, most are made in an artificial way.

There are many transmissions in margarine, snacks, fried and baked foods, donuts and cookies.

Variety of fast food including hamburgers, chicken wings, chips etc.

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Some deep-fried foods that contain trans fats can raise LDL (or "bad") cholesterol levels

At the same time, with cancer, eggs are the only food that contains a lot of cholesterol and low saturated fat.

"Cholesterol is significantly higher in eggs than in meat and other foods of animal origin. And saturated fats also raise blood cholesterol levels. We've found this through a lot of studies in recent years, ”said Maria Luz Fernandez, professor of nutrition at the University of Connecticut in America.

True, research from this university showed that there was no association between eating eggs and an increased risk of cardiovascular disease.

The debate over the impact of eggs on human health has partially gone the other way because our bodies can get the cholesterol we carry.

"Cholesterol is not a problem for most people," said Elizabeth Johansson, a professor at Tufts University in Boston.

In 2015, she and a team of colleagues analyzed the results of 40 studies and found no definitive evidence of a link between heart disease and dietary cholesterol.

"Man has good regulation in the body when it comes to that type of cholesterol and the body itself will produce smaller amounts," she says.

fried egg

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Cholesterol is harmful when oxidized, but the antioxidants in the egg prevent it from happening

When it comes to eggs, cholesterol can even be an even lower health risk. Cholesterol is damaged when it is oxidized in the arteries. But oxidation does not occur in eggs, Bleso says.

There is also good cholesterol – HDL (high density lipoprotein). It travels to the liver, which breaks it down and removes it from the body. Good cholesterol is thought to have a protective effect against cardiovascular disease because it does not accumulate in the blood.

"People should be concerned about the cholesterol in the blood that leads to heart disease," says Fernandez.

The relationship between good and bad cholesterol in the body is important. Good cholesterol is a counterbalance to bad.

Many of us have this balance, but as Bleso says, one third of people still have high blood cholesterol, 10 to 15 percent after consuming it.

Studies have shown that lean and healthy people are more likely to jump on bad cholesterol after eating eggs.

For those with greater weight gain and diabetics, there is less increase in bad cholesterol and a significant jump in good cholesterol, Bleso argues.

If you are healthier, eggs can potentially have more harmful effects than if you are overweight. At the same time, if you are healthier, you are more likely to have the necessary level of good cholesterol, so raising the bad should not be so dangerous.

Boiled egg

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Scientists have concluded that the extra half of eggs a day that people eat are associated with a higher risk of heart disease and death…

However, a study published earlier this year questioned the claim that eggs are not dangerous to health. The researchers analyzed data from 30,000 adults who followed an average of 17 years.

They concluded that each year an additional half of the eggs a day that people eat are associated with a higher risk of heart disease and death.

This study controlled people's eating habits, overall health, and physical activity.

"We have found that every day, every additional 300 milligrams of cholesterol he or she consumes from any food increases the risk of cardiovascular disease by 17 percent, or 18 percent overall mortality," said study author Norina Allen. a professor of preventive medicine at Northeastern University, Illinois.

"We have also found that every half of the egg we eat daily increases the risk of heart disease by six percent or eight percent of deaths."

Although the study is one of the most extensive of its kind, it was observational and does not indicate cause and effect.

Also, data and only one type were collected from the respondents themselves. They answered the questions they ate last month or year. This means that researchers have received only a fraction of the total diet, which has changed over the years.

Scrambled eggs with vegetables

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… But other studies show that egg intake is associated with a lower risk of heart disease.

The study contradicts some results from the past. Numerous studies have shown that eggs are healthy for the heart. One of them, released last year, involved half a million respondents in China, and the results were quite different.

Those who eat eggs each day had an 18 percent lower risk of heart disease or a 28 percent lower risk of stroke than people who did not consume eggs daily.

But this was a research invention.

Good egg

One thing is certain – such research has again raised controversy about the health effects of cholesterol.

Eggs certainly have a positive effect on certain aspects of human health.

Choline is an egg ingredient that can protect us from Alzheimer's disease. It also protects the liver.

egg on bread

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Choline is an egg ingredient that can protect us from Alzheimer's disease.

However, it can have negative consequences. Choline in metabolism converts intestinal bacteria into a TMO molecule that ends up in the liver. It is converted to TMAO, a molecule associated with an increased risk of cardiovascular disease.

Blasso wondered whether ingestion of large amounts of choline through eggs could lead to an increase in TMAO levels.

He found research showing that in people who ate eggs after 12 hours, that level increased.

Studies to measure egg consumption and TMAO levels so far, however, show that growth of this molecule is short-lived.

On the other hand, TMAO is measured as a marker of heart disease only at baseline, which can be observed when people fast.

This compares favorably to the effect that blood sugar levels rise shortly as soon as you have carbohydrates. At the same time, elevated blood sugar levels are only linked to diabetes when results are consistent.

So maybe when we eat eggs, we only feel the positive effects of choline.

"The problem occurs when instead of being absorbed into the blood, choline continues its path to the colon where it can be converted to TMA and later to TMAO," Fernandez said.

"But choline is absorbed into the egg and does not enter the colon, so there is no increased risk of heart disease."

Meanwhile, scientists have begun to see other benefits to eggs.

Olive oil is one of the best sources of lutein, a pigment that enables better vision and reduces the risk of eye diseases.

Hunting eggs

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Olive oil is one of the best sources of lutein, a pigment that provides better vision

However, breakfast eggs are probably not the healthiest option unless they are part of a varied diet.

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