Unscrambling the Truth:

Eggs Are Good for You and Won't Cause Harm

Nutritionist, educator & Founder DietWisdom

Reading time- 6 mins

Introduction

Eggs have been a staple in human diets for centuries, valued not only for their versatility in culinary applications but also for their nutritional richness. In recent years, scientific research has shed light not only on various aspects of eggs, highlighting their potential health benefits and dispelling certain misconceptions, but the consumption of eggs has always been a contradictory subject of research in terms of nutrition. Consumption of egg has been linked with increasing levels of cholesterol, which is indirectly related to increasing cardiovascular disease (VW Zhong, L Van Horn, MC Cornelis, JT Wilkins… - Jama, 2019). Not only this in the modern era of veganism, mammoths like GMOs and antibiotics lead to hormonal disruptions that are also connected with eggs.

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Let's dive into the nutritional composition of eggs and explore key findings from recent research studies. Though there are contradictory points of view related to eggs certainly health benefits derived from the consumption of eggs can not be ignored.

Benefits of egg consumption:

According to the study in 2019, by S.Godbert, N.Guyot and Y. Nys’ The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health’ there is compelling evidence that egg also contains many still-unexplored bioactive compounds, which may be of high interest in preventing/curing diseases. This review will give an overview of (1) the main nutritional characteristics of a chicken egg, (2) emerging data related to egg bioactive compounds, and (3) some factors affecting egg composition including a comparison of nutritional value between eggs from various domestic species, along with Liubov Ben-Nun(2019), discussed the egg is an important source of nutrients, containing all of the proteins, lipids, vitamins, minerals, and growth factors required by the developing embryo, as well as several defence factors to protect against bacterial and viral infection. Eggs are recognized as a functional food that contains a variety of bioactive compounds that can influence pro- and anti-inflammatory pathways. Nutritional Composition: Eggs are often referred to as nature's multivitamin, and for good reason. They are a rich source of high-quality protein, containing all the essential amino acids required by the human body. Additionally, eggs are packed with essential vitamins and minerals, including vitamin B12, vitamin D, choline, selenium, and phosphorus. The yolk, often scrutinized for its cholesterol content, is also a source of healthy fats, including omega-3 fatty acids.

Research Findings

According to findings in several researches

  1. Protein Quality: Recent studies emphasize the importance of protein quality in the diet, and eggs stand out as an excellent source of high-quality protein. The amino acid profile in eggs is well-balanced, promoting muscle growth, repair, and overall body function.
  2. Choline and Brain Health: Choline, found abundantly in eggs, is crucial for brain health, particularly during fetal development and early childhood. Research suggests that choline plays a vital role in cognitive function and memory. Including eggs in the diet may contribute to optimal brain health.
  3. Vitamin D and Bone Health: Eggs are one of the few natural food sources of vitamin D, a nutrient essential for calcium absorption and bone health. Recent studies have highlighted the potential role of adequate vitamin D levels in reducing the risk of osteoporosis and fractures.
  4. Heart Health and Cholesterol: The relationship between egg consumption and heart health has been a subject of debate. Recent research indicates that for most people, moderate egg consumption is not associated with an increased risk of heart disease. Moreover, the cholesterol in eggs does not significantly impact blood cholesterol levels in the majority of individuals.
  5. Weight Management: Protein-rich foods, such as eggs, have been linked to increased feelings of satiety, which may aid in weight management. Including eggs in a balanced diet may contribute to better appetite control and reduced overall caloric intake.

Although since ages eggs have been known for their health benefits recent studies not only have emerged with the risks associated with cardiovascular diseases, salmonella and other bacterial infections but also connected with colon, rectal or prostate cancer. According to Norrina Allen, PhD Associate Professor of Preventive Medicine in the Division of Epidemiology has mentioned in her recent study found that eating three to four whole eggs per week was associated with a 6 per cent higher risk of cardiovascular disease and an 8 per cent higher risk of any cause of death. Liubov Ben-Nun(2019), also mentioned some adverse side effects such as allergy may be experienced. In addition, eggs can be contaminated with Salmonella Typhimurium, Salmonella Enteritidis, Salmonella Infantis, Listeria innocua, Campylobacter, and coliform colonies. Lead also can contaminate eggs. The New Jama study appeared with a pooled analysis of data from six prospective studies that had followed 29,615 U.S. men and women for up to 31 years, finds that every additional 300 mg of dietary cholesterol eaten per day, the risk of CVD and all-cause mortality was higher by 17% and 18%. In the U.S. population, eggs and meats contribute 25% and 42% of total dietary cholesterol, respectively. Explained each additional half of an egg consumed daily, the risk of CVD and all-cause mortality was higher by 6% and 8%, respectively. In 2022, a study found that consumption of one additional 50 g egg daily was associated with significantly increased CVD risk (B.Zhao, L.Gan, B.Graubard, S.Mannisto, D.Albanes, J.Huang). Certainly, there are enough pieces of evidence which suggest eating eggs increases the risk of dying from heart attacks.

Keeping in view the contradictory points of view, It has been assumed that the research involving studying the egg is just not taking the one component of the diet, considering most studies do not mention other important variables of consumption of diet which involves consumption of red meat, pork, but the point of view.

These studies do not provide conclusive or exclusive consumption of eggs in the dietary regime, keeping other factors constant like consumption of other animal products which involves beef, pork or red meat. Along with this research excludes the importance of other variables which involve Smoking, drinking, and other dietary compositions.

To conclude one can not ignore the benefits derived from eggs. These benefits are not just limited to health but also they are very cheap and readily sources of nutrient-dense food with easy bioavailability.

The egg is considered a complete food for nourishing the body. Foods like eggs are very rare to find which has a complete nutrient-dense profile by containing all the essential vitamins and micronutrients, other than Vitamin C. Eggs are one of the rarest food which not only contains a good amount of Vitamin D but bioavailability to the human body is also unbeatable. It not only provides a good amount of proteins but also contains a very small amount of carbohydrates. It contains a healthy amount of Vitamin A, which is beneficial for eyes, skin and nails. The Lutein and Zeazenthene compound in the egg helps increase the levels of HDL.

By considering this nutrient profile, eggs if studied by controlling the total dietary regime of the individuals may prove to help in improving cardiovascular diseases along with prevention from accumulation of calcium in the arteries. However, risks associated with the production and sourcing are still not to be ignored.

When it comes to nutrition, one should always approach for a balanced diet. It is good to inculcate egg in the diet but moderation is the key. Individuals who are dealing with lifestyle disorders diseases or obesity can inculcate complete eggs once or twice a week, though everyday egg white can be consumed with one whole thrice a week. As far as children are concerned, they can also indulge with two whole eggs for a maximum of three days in a week.