Nowadays there is no recommendation to limit egg consumption to healthy people.
The egg contains very low amounts of saturated fats (1.5g 5.5g of unsaturated fats). The American Association of Cardiologists (American Heart Association) corrected its recommendations for consumption of eggs! "There is no specific recommendation on the amount of gems that a person should consume per week."
- Five reasons to eat eggs
- understanding the egg´s cholesterol
- Consuming Eggs Safely
1. Five Reasons To Eat Eggs
They have a high nutritional value. One egg has 13 essential nutrients in varying amounts needed for the proper functioning of the body, including high biological value protein, choline, folate, iron, zinc. All this for only 75 calories. Eggs are important for weight loss diets, muscle strength, brain function, eye health and more. A large egg contains 6g of protein, almost half of them are in the yolk. Has 4.5 g fat (7% of daily needs), only one third of that is saturated fat. It contains no trans fat.
Weight control: high quality protein of eggs contributes to the feeling of satiety and prolonged to maintain the energy of the body. Maintaining muscle strength and reducing the loss of muscle mass: Research indicates that high-quality protein produce muscle strength and help prevent muscle loss in older people.
Healthy pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to the development of the central nervous system of the fetus, important for the prevention of fetal anomalies. Two eggs provide about 250 milligrams of choline, or half the daily requirement for a pregnant or nursing woman.
Brain Foundation: The Hill is also very important for brain function of adults by maintaining the structure of cell membranes. It is a key component of the neuro-transmission, which is responsible for transmitting the "messages" from the brain through the nerves to the muscles.
Eye´s Health: lutein and zeaxanthin, two antioxidants found in egg, help prevent macular degeneration, which is the main cause of blindness in the elderly. Despite having small amount of the two nutrients, research shows that lutein from eggs is more bioavailable than lutein from other food.
The egg´s benefits
Myths about cholesterol: Should be restricted or not the amount of eggs that consumption?
No, today there is no recommendation to limit egg consumption to healthy people Some people have reservations for incomplete information from the past due to their cholesterol content. However, nowadays it is believed that the consumption of saturated fats is worse to increase blood cholesterol dietary cholesterol. According to experts, the egg contains very low amounts of saturated fat (1.5 g of 5.5 g of unsaturated fats).
Many European are still confused and uninformed as to what type of food should be consumed and which should be avoided. Many still avoid eggs for fear of cholesterol, despite the results of the last 30 years of research, they never demonstrated the association between egg consumption and heart disease. The daily consumption of eggs does not increase the risk of heart disease in healthy people.
As a result of this myth, many European are sure to prove the benefits provided by the special egg nutrients. The Ministry establishes consistent results. A study conducted in 2007 with 9,500 people reported in "Medical Science Monitor", shown that the consumption of one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults, and that consumption of eggs may be associated with the reduction of blood pressure. The researchers concluded that the general recommendation to limit egg consumption may be distorted, particularly when nutritional egg contributions are considered.
Not only decades of research demonstrated no association of the egg consumption with heart disease, but eggs are an excellent source of choline, important to break down homocysteine, an amino blood associated with increased risk of heart disease.
Understanding the Egg´s Cholesterol
Healthy cholesterol levels reduces the risk of heart disease. Cholesterol is produced naturally in all animals and humans. Our body needs cholesterol to synthesize hormones, vitamin D and to keep the healthy cells. The liver produces most of our cholesterol. The dietary cholesterol found in foods like red meat, chicken, seafood, eggs and dairy products have little influence on blood cholesterol for most people.
A typical adult by eating one egg per day, may increase the risk of heart disease? Research has shown that there is no correlation between diet with eggs and the development of coronary heart disease in normal individuals. The cholesterol we eat in our diet has far less impact on the cholesterol level of the blood that saturated fat we eat when moderately (source: Hu et al Journal of the American Medical Association 1999; 281:. 1387-94).
If there is a concern with blood cholesterol levels, the most important steps are:
- Try to maintain a healthy weight
- Keep frequent physical activity
- Follow the feeding pattern cutting in transgenic fat.
If there eating a balanced diet, do not need to cut the consumption of eggs or shrimp unless your doctor or dietitian to make this recommendation. If advised to change your diet to reduce blood cholesterol, the most important thing to do is to reduce saturated fats (cheese, butter, vegetable oils (these polyunsaturated), whole milk, for example). It is advisable to increase the amount of fruits, vegetables and fiber in the diet.
Unsaturated fats, in fact, can reduce blood cholesterol. Try replacing foods containing saturated fats with foods that have unsaturated fats (virgin olive oil, avocado, nuts and seeds, cold pressed vegetable oils).
Transgenic fats - found in stuffing cookies, cakes, pasta, some margarines and foods that have hydrogenated fats) should be abolished for healthy eating and sometimes combined with the saturated fats in excess increase of bad cholesterol levels in the blood (LDL ). The saturated fats themselves are not risk factors for increased LDL cholesterol, causing much less risk of acute myocardial infarction. The excessive consumption with other predispositions can cause yes some damage to the body.
Consume Safely eggs
How to store and handle eggs?
Always buy eggs of known origin and inspected by the authorities;
Keep them in a clean, cool, dry place, preferably in the refrigerator after purchasing them;
When buying eggs, make sure the expiration date and are not dirty shell and / or departure;
Wash with soap and water work surfaces, utensils and hands before handling the raw product;
Wash eggs just before using them;
Eat eggs and foods made it deep-fried and boiled.
Os alimentos preparados com ovos devem ser armazenados no frigorifico para sua melhor conservação.
The risk of an egg being contaminated with Salmonella is very low, about 1 in every 20,000 eggs. But there is no reason to run the risk of foodborne illness. The proper and hygienic handling of the egg can reduce or even eliminate this risk.
Eggs are not the only source of Salmonella. The Salmonella can be found in nature and are easily disseminated. There are more than 2500 types of Salmonella. The bacteria can be found in the intestinal tract of all animals, birds, reptiles, insects, plants and humans.
The egg itself can not be contaminated when bought, but can be contaminated when handled and stored or improperly. Handling eggs with dirty hands, the contact of eggs with pets and other contaminated food stored in unclean places and presence of insects and also at room and kitchen equipment not sanitized, can contaminate the eggs by Salmonella or even other bacteria harmful to human health.
But the egg shell does not protect the bacteria?
Yes and No. The egg has several natural protective barriers to prevent the entry and growth of bacteria inside. These barriers protect the egg chicken on your way to your home. Although protecting the egg shell, and has pores not completely proof bacteria. For additional security, the Health Legislation in Brazil requires that the eggs should be cleaned with antiseptic substance prior to commercialization by the producer.
There are also internal egg barriers: The membranes, the inner shell and the yolk to have substances which prevent bacterial infection. The clear layer has an alkaline pH, which prevents bacterial growth and a dense layer that inhibits the movement of the bacteria. So there are several layers of protection to the bacteria do not reach the gem easily and is where the nutrients necessary for its multiplication.
Lee A and Griffin B. Dietary cholesterol, eggs and coronary heart disease risk in perspective. Nutrition Bulletin (British Nutrition Foundation). 2006; 31:21-27.
Qureshi A, et al. Regular egg consumption does not increase the risk of stroke or cardiovascular diseases. Medical Science Monitor. 2007; 13(1): CR1-8.
Tran NL, et al. Balancing and communicating risks and benefits associated with egg consumption – a relative risk study. Presented at Experimental Biology 2007, Washington, D.C.
Weigle DS, et al. 2005. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 82:41-48.
Evans WJ. 2004. Protein Nutrition, Exercise and Aging. J Am Coll Nutr.
Zeisel SH. Choline: Critical role during fetal development and dietary requirements in adults. Annu Rev Nutr, 2006; 26:229-50.
Moeller SM, et al. 2000. The Potential Role of Dietary Xanthophylls in Cataract and Age-Related Macular Degeneration. J Am Coll Nutr. 19(5):522S-527S.
Chung HY, et al. Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men. J Nutr. 2004; 134:1887-1893.
Pesquisa qualitativa realizada em abril e maio 2008 para avaliar a percepção de consumo do ovo – Ovos Brasil