Is it bad for your health to eat eggs?

Have you ever stopped eating eggs because you thought they could negatively affect your cardiovascular health? It is true that eggs contain cholesterol (about 210 milligrams per unit), but it is also an incorrigible source of nutrients.

This food has a high content of vitamins and minerals that are essential for your health (Table 1). Its inclusion in a balanced diet is essential for reduces the risk of many pathologies and achieve adequate recovery after illness.

The eggs contains two carotenoids called lutein and zeaxanthin. These compounds are captured by the macula of the eye, which protects it from degeneration and the development of cataracts. Eggs also contain choline, which is an essential component for memory at all ages, from the fetus to the elderly adult.

in studies made by our groupvolunteers from different populations (children, young and older adults, individuals on a weight loss diet, prediabetes, diabetes and others) they ingested between 2 and 3 eggs a day.

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It was observed that two-thirds of the individuals did not increase blood cholesterol levels after one month of treatment. The individuals in whom an increase in this parameter was observed showed an increase in the values ​​of both LDL (bad cholesterol) and HDL (good cholesterol) in such a way that the risk of cardiovascular disease did not change. In another study in which subjects digested one egg a dayonly an increase in the values ​​of good cholesterol (HDL) was found.

These results indicate that we should not worry about egg consumption and the risk of cardiovascular disease.

Epidemiological studies also showed that egg consumption is not associated with an increased risk of cardiovascular disease.

By doing the analyzes, the researchers found that whether an individual consumes one egg per week or daily, the risk of developing cardiovascular disease is the same.

For this reason, European countries, as well as India, Korea, Australia, New Zealand and Canada, among others, do not have dietary cholesterol recommendations. Recently, in the USDA (United States Department of Agriculture) dietary guidelines the upper limit of cholesterol intake has been removed

What does it mean? Well, there are no consumption restrictions and the policies of these countries and the United States agree that you can eat eggs daily without any risk to cardiovascular health.

The importance of eating well against Covid-19

Preliminary results of the Nutricovid study conducted by the Nutrition Working Group of the Society of Endocrinology, Nutrition and Diabetes of the Community of Madrid (Sendimad) indicates that SARS-CoV-2 infection affects the nutritional and functional status and quality of life of patients with a poor prognosis requiring admission to the ICU.

The study was conducted with the participation of 16 hospitals in the Community of Madrid and a total of 199 patients. The preliminary results of this study indicate that patients with covid-19 pose a nutritional risk from the onset of infection.

Therefore, the authors of this research conclude that nutritional treatment is a fundamental part of their care for recovery. The egg is an important source of nutrients that can help in this regard. These recommendations are consistent with those suggested by other experts.

The Spanish Association for Bone Research and Mineral Metabolism (SEIOMM) reflected the relationship which exists between the level of vitamin D and the prognosis of covid-19, not necessarily causal. For this reason, it suggested the use of the vitamin, taking into account the safety threshold of 10,000 IU / day cholecalciferol or 4,000 IU / day calcifediol.

On the other hand, the deficiency of this essential nutrient is associated with the risk of other chronic diseases such as hypertension, cardiovascular disease, diabetes, some types of cancer and overweight and obesity. All of these have been associated with severe progression in the case of SARS-CoV-2 infection. Some preliminary studies supports the link between vitamin D deficiency, age and severe covid-19 infection, suggesting that vitamin D deficiency may have a greater impact on young people.

Although this vitamin can be synthesized by exposure to the sun and supplemented as a drug, its contribution through diet is essential and the safest way to reduce the risk of its deficiency.

Among the foods considered a natural source of vitamin D, fatty fish and eggs fall out (Table 1). Previous studies conducted by researchers from the Complutense University of Madrid suggests that eggs are the second most important source of vitamin D for the adult population of the region, preceded by fish and followed by dairy products, grains, oils and meat.

In studies conducted by the same researchers in school children, it was observed that most of the vitamin D in the diet comes from eggs, followed by grains, fish and dairy products. Fish, despite being a major source of vitamin D, is a food that is rejected by the youngest and some adults due to the taste, texture and presence of bones.

Consequently, to avoid having to resort to pharmaceutical supplements, eggs will be the best dietary source of vitamin D for children and adults.

The importance during pregnancy

Pregnant women should eat eggs to provide the future child with choline, which promotes brain development and with all the vitamins that eggs have. Children benefit from consuming eggs for the same nutrients, choline and vitamins. Adults, by using lutein and zeaxanthin, prevent the development of macular degeneration and cataracts in later years.

Older people benefit from egg intake because it is a very important source of protein that protects against sarcopenia or muscle loss. Elderly people also benefit from lutein and zeaxanthin, as macular degeneration is reversible and choline helps maintain memory. The egg also contains omega 6 and 3 fatty acids that are involved in visual and mental health.

There is no scientific evidence to support an association between egg intake and increased risk of cardiovascular disease. On the contrary. Eggs are sources of nutrients and other bioactive components that protect against the risk of suffering from non-communicable and infectious diseases and from the negative health consequences of these pathologies. Support your nutritional status by including eggs in your balanced daily diet.

Maria Dolores del Castillo Bilbao, CSIC Scientific Researcher, Biochemist and Ph.D. in Food Science and Technology, CIAL-CSIC Food Science Research Institute Y Maria Luz Fernandez,, University of Connecticut

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