This is a debate going on for quite sometime whether the yolk is bad or not. Many diet freaks avoid them like the plague. But I say eat the yolk. It all depends on how many you are eating.
It is not necessary to have cholesterol free diets. We do need some cholesterol. It is produced naturally in the body and forms a basic part of our cells. Cholesterol helps to regulate our hormones, helps us utilize Vitamin D and helps us digest food.
Healthy adults with normal cholesterol levels, who exercise regularly and who follow a low fat, least junk and a healthy high fiber diet can safely eat eggs.
Eggs are rich in choline which is a memory vitamin and also in lutein and zeaxanthin which are antioxidants.
One medium sized egg gives about 180-190 mg of cholesterol and our requirements are below 300 mg/day. Hence it is quite safe to eat an egg daily.
But if you do have a genetic predisposition for high cholesterol levels or are already overweight with high cholesterol levels, then the intake of egg yolks should be reduced to not more than 3 eggs per week.
It is not always cholesterol alone that causes problems. It is the oxygenation
of cholesterol that causes the damage. Oxygenation, or free radical
development, is the process that changes the composition of this
essential nutrient, turning it into a destructive compound. Oxidation
of cholesterol is formed when it is exposed to air. This happens during
the many stages of processing meat, milk, eggs, butter, and cheese
products. Added to this is the means of processing — firing, smoking,
curing, aging, and packaging all contribute further to the oxygenation
of cholesterol-containing foods. Such fast foods as fried chicken,
fish, hamburgers; as well as dried and packaged foods, are some of the
greatest sources of free radicals.
So if you just eat eggs, you cannot end up with high cholesterol problems. But regular intake of egg yolks plus junk food can increase your cholesterol problems.
Children who are active and within the weight for their age and height can be given one egg daily.
Egg whites can trigger allergies in children but not egg yolks, hence if you want to start eggs for your 9 month old baby, first start with a teaspoon of well cooked yolk and then after checking for allergies, progress further with the whole egg.
Eggs are very nutritious so do not omit them. Chuck the junk out of your diet and enjoy the benefits of healthy food.
You may also like to read:
- Egg whites for many purposes ...
- Eggs for smarter babies ...
- More on cholesterol ...
- Capsicum- A nutritional sizzler…. ...
- Tofu and its benefits ...
- A Boon in the form of Broccoli ...
- Benefits of using vinegar ...
- Pistachios- Healthy power houses…. ...
- What not to eat during Pregnancy!! ...
- Good health with greens ...
Add to that, They are wonderful source of Selenium and other vitamins/minerals..
Just that Cholestrol factor is bit high ..:(
http://www.nutritiondata.com/facts/dairy-and-egg-products/113/2
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Thank you for this! What is it with not eating the egg?!! Some sensible advice. It seems people are cutting out the egg as the main contributor to cholesterol levels rather than looking at their WHOLE diet – the poor egg gets slandered!
Thank you.
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Hi Sanjana, I love your articles!!!
I give one egg everyday to my 1.5 year old baby. But my in-laws are suggesting me to stop it during summer. They say egg will cause lot of heat in the body. Please guide me if I should stop giving egg to my baby during summer?
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Sanjana - Dietitian Reply:
March 31st, 2010 at 10:04 am
Hi Hamsika,
Body heat is mainly due to changes in the requirements of hydration. During summer, it is advised to drink more water. If your drink enough fluids, then there is no question of developing “body heat”.
An egg per day is great for your toddler.
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Thank you very much for your reply Sanjana…
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Dear Sanjana,
I would like to know that I have high Bp problem and last March I had a minor heart problem I am having one egg everyday. the cardio specialist didn’t object on my food habits but told me to keep away from junk or fried food and quit smoking….. Is an egg a day good or bad for me.
Stephen
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