by Jessie Szalay
Which came first — the egg or controversy about its healthfulness? Few foods in Western culture have come under such scrutiny. One day, nutritionists are saying they’re healthy, and the next they’re saying they’re terrible.
The controversy mostly comes down to the cholesterol in eggs, about which the research is mixed. The American Heart Association recommends healthy adults consume no more than 300 milligrams of cholesterol per day. One large egg has 186 mg of cholesterol and a small one has 141 mg, according to the USDA. But in recent years, scientists have begun to question if the cholesterol in eggs is as bad for you as previously thought. For example, a 2013 meta-analysis published in journal BMJ found that eating one egg per day was not associated with increased risk of heart attack or stroke among healthy people.
Aside from the cholesterol question, eggs are an extremely healthy food. “Eggs are an excellent source of choline . . . and a good source of high-quality protein, vitamin B12, phosphorus and riboflavin,” said Dr. Mitch Kanter, executive director of the Egg Nutrition Center, the research arm of the American Egg Board.
Every single B vitamin is found in eggs, as is a complete range of amino acids, making eggs a complete protein. “High-quality protein helps build muscles and allows people to feel full longer and stay energized, which can help them maintain a healthy weight,” Kanter said.
Eggs are a good source of several minerals that can be hard to get in other foods, such as iodine and selenium. “Eggs are also one of the few foods that are naturally a good source of vitamin D., which helps build strong bones with the help of calcium,” Kanter said. But, he added, eating only egg whites doesn’t give you all the good stuff. “Nutrients found exclusively in the yolk include choline, vitamin B12, vitamin D and iron among others,” he said………
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Source: Live Science