Benefits of eating eggs

Dietary Cholesterol and Heart Disease

• Cholesterol Concerns: Eggs are often debated for their high dietary cholesterol. However, the 2015 USDA Dietary Guidelines removed the upper limit for dietary cholesterol, indicating that eggs are no longer a concern for heart disease in most people.

• Heart Disease Risk: Studies in both healthy and non-healthy populations show that eggs do not increase heart disease biomarkers and instead contain nutrients that may protect against chronic disease.

Nutritional Content of Eggs

• Nutrient-Dense: Eggs provide essential nutrients like lutein, zeaxanthin, choline, vitamin D, selenium, and vitamin A.

• Protein Quality: Eggs are an excellent source of high-quality protein, offering all essential amino acids with a high biological value. One large egg contains about 6.3 grams of protein.

Egg Protein and Children's Nutrition

• Prevention of Malnutrition: Eggs have a high Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 118% for children aged 6 months to 5 years, making them a superior protein source compared to other foods like meat, fish, and cereals.

• Affordability: Eggs are one of the lowest-cost protein sources, making them accessible for low-income populations.

• Global Consumption: The role of cultural factors affects egg consumption, with varying rates across countries like Nepal, Ethiopia, and Ecuador.

• Growth and Development: Studies show that egg supplementation can significantly improve growth outcomes, reduce stunting, and decrease anemia in children.

Eggs and Skeletal Muscle Health

• Muscle Mass and Function: High-quality protein from eggs supports muscle protein synthesis and helps in the maintenance of skeletal muscle mass, which is crucial for reducing the risk of chronic diseases like cardiovascular disease and type 2 diabetes.

• Protein Requirements: Active individuals and athletes may require higher protein intake, around 1.4–2.0 g/kg body weight per day, to support muscle growth and recovery.

• Weight Management: Eggs are nutrient-dense yet low in calories, making them suitable for those managing weight while ensuring adequate protein intake.

Eggs and Sarcopenia

• Aging and Muscle Loss: As people age, they experience muscle loss (sarcopenia), which eggs can help counteract by providing essential amino acids and nutrients.

• Anabolic Resistance: Older adults may need higher protein intake to overcome resistance to muscle building, with recommendations of 1.0–1.3 g/kg body weight per day.

• Accessibility and Preparation: Eggs are easy to prepare, cost-effective, and palatable for older adults who may have dietary restrictions or difficulties in consuming other protein sources.

Conclusion

Eggs are a nutritionally rich food that can play a significant role in promoting health across various life stages. Despite their high cholesterol content, research has shown that eggs do not significantly increase the risk of heart disease. They are an excellent source of high-quality protein, containing all essential amino acids and providing numerous bioactive compounds that support health.

Egg protein is particularly beneficial for children, as it helps prevent malnutrition and supports physical growth and development. Its high protein digestibility-corrected amino acid score (PDCAAS) makes it a valuable food for ensuring adequate nutrient intake, especially in regions where protein deficiency is a concern.

For adults, particularly those engaged in resistance training, egg protein aids in muscle synthesis and maintenance. Studies suggest that egg protein is more effective at stimulating muscle growth than many plant-based proteins. Consuming whole eggs, rather than just egg whites, maximizes the benefits,