Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders ( 28, 29).Įgg yolks contain large amounts of both lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye ( 25, 26). Two of these are called lutein and zeaxanthin. There are several nutrients that help counteract some of the degenerative processes that can affect our eyes. One of the consequences of aging is that eyesight tends to get worse. Contain lutein and zeaxanthin - antioxidants that have major benefits for eye health SummaryĮgg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk. However, some recent studies have found egg consumption to be linked with increased risk of death from heart disease, so the research is mixed and more randomized controlled trials are needed to confirm benefits of egg consumption to heart health ( 23, 24, 25). Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles ( 19, 20).Įven if eggs tend to mildly raise LDL cholesterol in some people, it is thought that eating eggs tend to mainly increase large (or “more buoyant”) LDL levels instead of the small, dense LDL particles, which may explain the association with reduced risk of heart disease ( 21, 22). There are small, dense LDL particles and large LDL particles. It is well known that having high levels of LDL is linked to an increased risk of heart disease ( 17, 18).īut many people don’t realize that LDL is divided into subtypes based on the size of the particles. LDL cholesterol is generally known as the “bad” cholesterol. Are linked to a reduced risk of heart disease SummaryĮggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.ĥ. However, people with genetic disorders like familial hypercholesterolemia or carriers of a gene variant called APOE4 may want to consider eating eggs in moderation. In the other 30% of the population (termed “hyper responders”), eggs or other sources of dietary cholesterol may lead to a large rise in blood cholesterol.In 70% of people, eating cholesterol may not raise blood cholesterol or only mildly raise it (termed “hypo responders”).Nevertheless, the response to eating eggs varies between individuals ( 8): In fact, when you eat more cholesterol, your liver has the ability to regulate cholesterol levels by producing less to even it out ( 5, 7). The liver actually produces large amounts of cholesterol every single day. However, it’s important to keep in mind that cholesterol in the diet may not necessarily have an impact on blood cholesterol levels or risk of heart disease ( 5, 6, 7). In fact, a single egg contains 186 mg ( 1). It is true that eggs are high in cholesterol. High in cholesterol, but don’t adversely affect blood cholesterol Omega-3 enriched and/or pastured eggs contain more of certain nutrients.Ģ. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E ( 2, 3). If you can get your hands on pastured or omega-3 enriched eggs, these are even more nutrient dense. They contain a little bit of almost every nutrient you need. In fact, eggs are pretty much the perfect food. This comes with 78 calories, 6 grams of protein and 5 grams of fat.Įggs also contain various trace nutrients that are important for health. Eggs also contain decent amounts of vitamin D, vitamin E, vitamin B6, calcium and zinc.Pantothenic acid (vitamin B5): 14% of the DV. Share on Pinterest Creator: CatLane | Copyright: Catherine LaneĮggs are among the most nutritious foods on the planet.Ī whole egg contains all the nutrients required to turn a single cell into a baby chicken.Ī single large boiled egg contains ( 1, 2):
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