Nutritionist debunks myth about the dangers of eggs and cholesterol

There are people who limit the number of eggs in their diet due to the risk of high blood cholesterol. However, in this situation, many people do not take all the factors into account.

Nutritionist Svitlana Fus wrote about this on her Facebook page.

"Everyone knows that excess cholesterol "clogs" the arteries and leads to cardiovascular disease. Indeed, there is a lot of cholesterol in the yolk – each chicken egg contains about 200 mg of cholesterol, while the daily intake for adults is 300-400 mg. However, egg yolks contain a natural emulsifier called lecithin. The combination of cholesterol and lecithin in the yolk makes egg cholesterol safe for blood vessels. Cholesterol is essential for the body. We can't live without it, it is needed for the synthesis of hormones, vitamin D, and for building cell membranes," the nutritionist said.

According to the doctor, cholesterol that we get from food sources in "reasonable amounts" is not associated with an increase in blood cholesterol levels. The one produced in the body itself, that is, our own has a more significant effect. It is this cholesterol that can be deposited on the walls of blood vessels. This happens in people with cholesterol metabolism disorders, and liver and gallbladder diseases.

"Such people should be less afraid of foods that contain a lot of cholesterol. More important is the amount of saturated fat in food – fatty meats and dairy products in large quantities, sausages, and margarine products. Therefore, if you are healthy, you should not be afraid of chicken eggs and yolk," the doctor emphasized.

Eggs are high in protein, which keeps us full for a long time. Egg white contains all amino acids, including essential ones that the body cannot produce on its own. That's why egg white is called a reference protein and is used to compare the amino acid composition of proteins in other foods.

According to the nutritionist, this product, especially the yolk, contains a large amount of vitamins: D, E, K, and B vitamins (in particular, B12 and B6), minerals (iron, copper, zinc, sulfur). The presence of vitamin B12 in this product is especially important for people who do not eat meat. Two eggs will cover 30% of the daily requirement for vitamin B12.

"How many can you eat? I recommend 1-2 eggs a day. Eggs can be on the menu of every healthy person. They are simple and easy to prepare," the nutritionist emphasized.