According to Link, 2019: “Although many advice against eating boiled eggs every day to help keep cholesterol in check, more and more research has found that dietary cholesterol from healthy foods like eggs may not have much of an impact on blood cholesterol levels for most healthy adults”. Could this assertion be true?
Nutrition Facts
Eggs nutrition differ based on multifactorial circumstances. For instance, Rachel Link, 2019, argues that, the exact amounts of egg nutrition in 100 grams of eggs is considerably different than the list of one egg nutrition facts.
Additionally, the yolk and whites of the egg also contain a different set of nutrients, and the way that eggs are cooked and prepared can also have an impact on overall nutritional value.
Different types of eggs nutritional facts.
Hard-Boiled Egg
The protein content is high in hard-boiled egg, it is also low in total fat and rich in several significant nutrients, comprising selenium, riboflavin and vitamin B12.
The following below is the nutritional content of One large hard-boiled:
- 78 calories
- 0.5 grams carbohydrates
- 6.5 grams protein
- 5.5 grams fat
- 15.4 micrograms selenium (22 percent Daily Value)
- 0.3 milligrams riboflavin (15 percent DV)
- 0.6 micrograms vitamin B12 (9 percent DV)
- 86 milligrams phosphorus (9 percent DV)
- 0.7 milligrams pantothenic acid (7 percent DV)
- 293 International Units vitamin A (6 percent DV)
- 22 micrograms folate (5 percent DV)
Egg White
There is difference in the content of egg nutrition in the white vs yolk. For instance, egg whites are lower in calories and fat but are a good source of high-quality protein. Though, the egg white nutrition content contains a smaller range of micronutrients and is lower in certain vitamins and minerals, such as selenium.
One large egg white contains the following nutrients:
- 16 calories
- 0.2 grams carbohydrate
- 3.5 grams protein
- 0.1 grams fat
- 0.1 milligrams riboflavin (9 percent Daily Value)
- 6.6 micrograms selenium (9 percent DV)
Egg Yolk
In comparison to the egg whites’ nutrition content, egg yolks are higher in calories and fat, but somewhat lower in protein. The egg yolk nutrition profile in addition contains diverse significant vitamins and minerals, including selenium, phosphorus and vitamin B12.
For instance, one large egg yolk has the following nutrients:
- 54 calories
- 0.5 grams carbohydrates
- 2.5 grams protein
- 4.5 grams fat
- 9.5 micrograms selenium (14 percent Daily Value)
- 66.3 milligrams phosphorus (7 percent DV)
- 0.3 micrograms vitamin B12 (6 percent DV)
- 24.8 micrograms folate (6 percent DV)
- 0.5 milligrams pantothenic acid (5 percent DV)
- 0.1 milligrams riboflavin (5 percent DV)
- 18.2 International Units vitamin D (5 percent DV)
- 245 International Units vitamin A (5 percent DV)
Small Egg
The small egg such as quail egg and others have good nutrition profile such as, protein, riboflavin and vitamin A.
One small egg has the following nutrients:
- 54 calories
- 0.3 grams carbohydrates
- 5 grams protein
- 3.5 grams fat
- 205 International Units vitamin A (23 percent DV)
- 0.2 milligrams riboflavin (15 percent DV)
- 0.3 micrograms vitamin B12 (13 percent DV)
- 75 milligrams phosphorus (6 percent DV)
- 18 micrograms folate (5 percent DV)
Large Egg
Unlike the small egg, the large egg has similar nutrition profile, however, with a somewhat higher amount of vitamin A, vitamin B12 and phosphorus.
One large egg has the following nutrients:
- 72 calories
- 0.4 grams carbohydrates
- 6.5 grams protein
- 5 grams fat
- 270 International Units vitamin A (30 percent DV)
- 0.5 micrograms vitamin B12 (21 percent DV)
- 0.2 milligrams riboflavin (15 percent DV)
- 99 milligrams phosphorus (8 percent DV)
- 24 micrograms folate (6 percent DV)
Scientific Studies on health benefits
Decrease Risk of Heart Disease
Due to the egg nutrition profile, its support healthy heart. For instance, a study by Fullert et al., 2015 examined the perception that many people across the world have that the fat content in eggs is actually dangerous to those at risk for heart problems or diabetes. It was demonstrated that eating the right types of eggs proved to be beneficial across the board, regardless of pre-existing conditions.
One motivation behind eggs that support the assertion of heart-healthy is due to the presence of omega-3 fatty acids. This was supported by a retrospecttive study by Mohebi-Nejad et al., 2014, that, eating. Omega-3 fatty acids, in a healthy diet, may help relieve inflammation, lower triglycerides and reduce blood cholesterol levels, all of which are risk factors for heart problems.
Also, apart from lowering blood triglycerides, one clinical trials conducted by Christopher Blesso, 2015, agrees that eggs regulate cholesterol absorption and inflammation in the bloodstream, balancing the ratio of high-density lipoproteins (HDLs) to low-density lipoproteins (LDLs), which could also help protect against heart disease.
May Help Prevent Disease
In addition to protecting heart health, eggs also fights metabolic syndrome, a cluster of conditions that increase the risk of issues like heart disease, stroke and diabetes.
One study conducted by Woo et al., 2016 studied respondents more than 40 for about 3.5 years to examine how egg consumption affected metabolic syndrome. The study assert that higher egg consumption could reduce the risk of metabolic syndrome in adults over 40 and that it had a positive, significant impact on blood sugar and triglyceride levels in men, in particular.
This is just one of the many health benefits of eggs, it also contain carotenoids, which are a type of antioxidant compound that can help protect against oxidative damage to the cells. Additional, a retrospective study by Pham-Huy et al., 2008, demonstrates that antioxidants may play a key role in disease prevention and could reduce the risk of developing chronic conditions like diabetes, cancer and autoimmune disorders.
Supports Eye Health
Carotenoids are beneficial for general health purposes. For instance, Two “oxygenated” carotenoids that are especially important for your eyes are lutein and zeaxanthin.
According to the American Optometric Association, nd, these two nutrients are found in various places in the body, but they are the only two of 600 total carotenoids that exist in the eyes — and their concentration is higher there than anywhere else in the body. A study by Manikandan et al., 2015, agrees that, they work to maintain eye health by filtering out dangerous high-energy blue spectrums of light and acting as both antioxidants and anti-inflammatory compounds.
Another retrospective study by Ma and Lin XM, 2010, demonstrates that lutein and zeaxanthin might aid in the prevention and treatment of many common eye diseases, including macular degeneration, glaucoma and cataracts.
Fight weight loss
A 2006 study by Blom et al., explained that eggs are low in calories but loaded with protein, this makes them an awesome addition to a well-rounded weight loss diet. Blom et al., 2006 further demonstrated that protein can reduce levels of ghrelin, the hunger hormone, to help curb cravings and support long-lasting weight loss.
Another study by Wal et al., 2005, agrees that swapping out bagels for eggs for breakfast increased satiety and reduced overall food intake over the next 36 hours, which could potentially translate to increased weight loss.
Helps liver function and brain health
Choline is a significant micronutrient that can be particularly beneficial to brain and liver function.
In fact, the liver depends on choline to operate correctly, and one sign of a choline deficiency is poor liver function. One study by Zeisel, 1992, demonstrates that, Low choline levels are associated with fatty liver disease, and some research in animals also indicates that choline deficiency may be linked to some types of cancers as well.
In addition, a study by Wood, 1982, found that, a good amounts of choline can help treat certain brain issues, such as depression, and improve memory and cognitive function.
Support Skin Healthy
Apart from protecting the eye by filtering out certain light wavelengths, the lutein and zeaxanthin found in the egg nutrition profile also help keep your skin healthy as well. According to a study by Miranda et al.,2015, by filtering out the more harmful blue spectrum rays, these carotenoids slow down the oxidative damage that light can wreak havoc on your skin, specifically by UV rays, to reduce signs of aging and optimize skin health.
Free Range Eggs vs. Conventional
Before you buy any egg, check the sources. This is due to the fact that, the conditions in which hens are raised to lay eggs significantly affects not only the nutritional content of the eggs, but also the risk of consuming dangerous bacteria, such as salmonella, Links, 2019.
The best is free-range hens eggs ( those allowed to roam, wander, perch and have a good quality of life), or by cage-raised hens (unable to move or engage in normal activity). According to Links, 2019, the Caged hens can’t lie down, stand up, groom themselves or flap their wings. They’re held in cages averaging about 67 square inches of space and usually surrounded by manure pits and infestations of maggots, flies and other disease-carrying insects.
A recent study by Réhault-Godbert et al.,2019, proved that, time and time again, the differences between cage-raised and free-range eggs have been apparent. The study notes the following on Free-range eggs:
- ⅓ less cholesterol
- ¼ less saturated fat
- ⅔ more vitamin A
- 2 times more omega-3
- 3 times more vitamin E
- 7 times more beta-carotene
Apart from this, free-range eggs are 98 percent less likely to carry salmonella! It’s no surprise, considering how cage-raised hens are expected to live.
Therefore, free-range eggs are a much better option to ensure food safety, support ethical farming practices and maximize the potential egg nutrition facts.
Allergy
Regrettably, egg allergies are one of the common food allergies in the U.S., for instance, a study by Eggesbø et al., 2001 , opined that, approximately 1–2 percent of all children in the U.S. develop allergies to eggs and egg products.
symptoms like rashes, itching, swelling or stomach upset after consuming eggs, it’s best to discontinue consumption and consult your doctor.
Some research indicates that consuming eggs baked into pastries and baked goods can elicit less of an allergic reaction than consuming whole eggs on their own. In fact, according to the foodallergyawareness.org, nd, around 70–80 percent of those with an allergy to eggs can tolerate baked goods containing eggs, like muffins and cakes. However, it’s best to talk to your doctor and exercise caution consuming any products containing eggs if you have an allergy.
Side Effects
Link, 2019, has this to say: “Although many advice against eating boiled eggs every day to help keep cholesterol in check, more and more research has found that dietary cholesterol from healthy foods like eggs may not have much of an impact on blood cholesterol levels for most healthy adults”.
For instance, one study conducted by Fernandez, 2006, at the University of Connecticut demonstrates that eggs could slightly increase cholesterol levels for about 30 percent of the population (known as “hyper-responders”). However, moderate egg consumption had no effect on cholesterol levels for the remaining 70 percent.
Link, therefore recommends that, those at risk for heart problems, those with diabetes or those who take choline supplements should consult with a trusted health professional to determine the appropriate amounts of eggs to consume on a daily or weekly basis.
Link, further advised that, raw eggs have a higher risk of contamination with harmful bacteria, such as salmonella. Hence, opting for cooked eggs instead of raw or selecting pasteurized eggs whenever possible can greatly reduce the risk of contamination and foodborne illness.
Take Home
- Eggs contain significant number of nutrients. Though amount can differ based on the type, size and cooking method, eggs are typically high in protein, selenium, vitamin A, phosphorus, riboflavin and vitamin B12.
- Possible egg nutritional benefits include increased weight loss, better skin and eye health, enhanced liver and brain function and a reduced risk of heart disease and metabolic syndrome.
- Free-range eggs, in particular, tend to be safer, more ethically produced and higher in several important nutrients.
- There are many ways to enjoy eggs and they can be easily incorporated into many different recipes, making them a great addition to a balanced diet.
The writer is on a mission to provide you and your family with the highest quality nutrition tips, scientific herbs and healthy recipes in the world.
DISCLAIMER This post is for enlightenment purposes only and should not be used as a replacement for professional diagnosis and treatments. Remember to always consult your healthcare provider before making any health-related decisions or for counselling, guidance and treatment about a specific medical condition.
The writer is an honorary Professor of Holistic Medicine & Naturopathic Physician-Vinnytsia State Pedagogical University, Ukraine. President, Nyarkotey College of Holistic Medicine and currently, LLB law student. Contact: 0241083423/0541234556
References
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- Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008). Free radicals, antioxidants in disease and health. International journal of biomedical science: IJBS, 4(2), 89–96.
- Diets and Nutrition. https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y
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- Rachel Link, 2019. Egg Nutrition and Health Benefits Explain Why It’s A Superior Food. https://draxe.com/nutrition/health-benefits-of-eggs/
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- Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684
- Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20. doi: 10.1093/ajcn/83.2.211. PMID: 16469977.
