Xiaoliu has recently become obsessed with fitness, spending almost all his time in the gym after work, and to supplement protein, he even consumes a large amount of boiled eggs.
Xiaoliu’s mother is very worried about his behavior. Earlier, she read an article that stated “eating too many eggs will lead to early death.” So, every time she sees Xiaoliu boiling eggs, she advises him not to eat them and even shows him the article.
Xiaoliu doesn’t believe her at all, thinking that his mother has once again read some pseudoscientific articles. For a while, neither of them gives in, and Xiaoliu’s mother can only watch her son’s actions anxiously.
Can Xiaoliu really eat eggs or not?
1. Zhejiang University Study: Eating More Eggs Every Day Increases the Risk of Death
Protein is one of the necessary nutrients for the human body, and eggs are not only cheap but also rich in high-quality protein, vitamins, as well as bioactive nutrients such as lecithin, carotenoids, making them a very cost-effective nutritional food.
In recent years, there have been many studies on eggs, some saying that eating eggs is good, while others claim that eating eggs is harmful. There is even research suggesting that consuming more than one egg a day increases the risk of death. What is the truth behind this?
Researchers at Zhejiang University’s School of Biosystems Engineering and Food Science published a study in “PLOS Medicine,” analyzing the data of over 520,000 participants from the American NIH-AARP Diet and Health Study, evaluating the association between egg and cholesterol intake and overall/cause-specific mortality rates, with an average follow-up of 16 years, after adjusting for dietary and demographic factors.
Researchers found that total egg intake was significantly associated with an increased all-cause mortality rate, even after further adjusting for cholesterol factors.
Extra daily dietary cholesterol intake of 300mg (the cholesterol content of one egg is about 186mg) was associated with a 19% increased risk of premature death; the risk of dying from cardiovascular disease increased by 16%; and the risk of cancer death increased by 24%. Consuming half an extra egg per day was associated with a 7% increased risk of all-cause death.
However, there is no need to stop eating eggs solely based on one study. The researchers themselves have stated that this study was based on the American population and the results cannot be generalized to populations outside the US. Furthermore, the research only shows an association between the two, and the specific cause-effect relationship is not clear.
Similarly, many studies have also pointed out that eating eggs in moderation can protect cardiovascular health.
Researchers at Peking University published a study in “Elife,” indicating that consuming around 1 egg per day can increase beneficial proteins in the blood, especially elevating levels of lipoprotein A1, which can have a protective effect on the cardiovascular system.
2. Having a Boiled Egg Every Day: Is it Nourishing or “Harming” the Liver?
There has always been controversy surrounding eggs, with recent claims suggesting that regularly eating boiled eggs can pose a threat to liver health. What is the truth behind this?
100g of eggs contain about 585mg of cholesterol, and some say that the high cholesterol content in eggs can harm liver health when consumed frequently.
In fact, about 75% of the cholesterol in the human body is synthesized by the liver itself, with only around 25% coming from food, resulting in minimal impact of dietary intake on cholesterol.
Moreover, egg yolks not only contain cholesterol but also abundant lecithin, which can help reduce cholesterol particles, maintain suspension, hinder cholesterol and fat deposition to some extent, and promote liver cell regeneration. Eggs are one of the main sources of high-quality protein and can have a certain reparative effect on liver damage.
If you persist in eating a boiled egg every day, it may bring the following benefits to the body:
1. Improve Vision
Eggs are rich in vitamin A, and the fats in eggs can promote the absorption and utilization of vitamin A, which is beneficial for improving vision. In addition, the rich lecithin in eggs can provide nutrition to brain neurons, helping prevent memory decline and improve cognitive function.
2. Regulate Blood Lipids and Reduce the Incidence of Cardiovascular Diseases
The lecithin in eggs can regulate fat absorption and metabolism, bringing many benefits to cardiovascular health.
3. Enhance Satiety and Control Weight
The high bioavailability of the protein in eggs can significantly increase post-meal satiety, reducing food intake and being very beneficial for weight control.
3. Three Recommendations for Eating Eggs Nutritionally and Healthily
Many people eat eggs every day, but not everyone does it correctly. It’s important to understand these recommendations:
1. Boiled Eggs are the Most Nutritious
Deputy Researcher Ding Caicui from the Chinese Center for Disease Control and Prevention Nutrition Institute pointed out that the protein digestibility of boiled eggs with shells can reach 99.7%, and low heating temperatures can preserve the nutritional value completely. Eggs have not been exposed to oxygen, which is beneficial for heart health.
It is not recommended to eat eggs raw, boil them in hot water, or mix raw eggs with beef, as eggs may contain salmonella, posing health risks.
2. Do Not Discard Egg Yolks
The fats, vitamins, minerals, and other nutrients in eggs are mainly concentrated in the egg yolk. For people with normal blood lipids, there is no need to worry about eating one egg a day bringing any harm.
3. Different Amounts for Different People
General Population: Eating one egg per day is sufficient; dietary guidelines recommend a weekly intake of 280-350g, equivalent to about one egg per day.
Pregnant women, adolescents, individuals in muscle-building, recovery periods after major illnesses: These groups have higher protein requirements, and egg consumption can be increased accordingly based on individual circumstances, with a maximum of three eggs per day.
People with high blood lipids: It is advisable not to exceed one egg per day and five eggs per week.
Overweight individuals: These individuals need to control their total calorie and fat intake, so egg consumption should also be controlled. The amount consumed should be guided by a nutritionist or healthcare professional.
Eggs are a vital component of dietary nutrition, and rejecting eggs blindly based on certain studies is not advisable. Eating one egg per day for ordinary individuals not only does not affect health but also brings many benefits!
References:
[1] “Zhejiang University Zhang Yu/Jiao Jingjing Team Provides Latest Evidence: Eating One More Egg a Day Will Drastically Increase the Risk of Cardiovascular Disease and Cancer Death.” China Biotechnology Network, February 10, 2021
[2] “Eating Boiled Eggs Regularly, Harmful to the Liver? Pair it with This, Protect Your Heart, Supplement Calcium, and Improve Glucose Metabolism!” Beijing TV “I Am the Great Doctor” Official WeChat, June 13, 2024
[3] “The 13th Issue of ‘Food’ Light | Choose ‘Diet’ to Walk Together” China Nutrition and Health, August 26, 2022
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