Eggs are considered a great source of nutrients needed to support body functions. However, around 90 percent of the U.S. population is not consuming enough choline contained in eggs, because popular dietary guidelines limit the consumption of its dietary sources, as previously mentioned. Here Samantha Cassetty, RD, NBCnews.com, reflects on a study to determine if eggs or good for you are not:
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“Few foods have been as misunderstood as eggs. It wasn’t that long ago that health experts warned people about the potential dangers of eggs because the cholesterol and saturated fat in the yolks were both thought to boost your risk for heart disease. But nutrition is a relatively new science and later research didn’t support these concerns. Let's say there's been a lot to unscramble. Here’s what you need to know about the healthfulness of eggs, what the labels mean and some easy and delicious ways to enjoy them.
What the science shows
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A study that tracked more than 37,000 adult men and 80,000 adult women for a period of 14 years found that eating an egg a day was unlikely to have an impact on heart disease or stroke. These findings were released back in 1999. Since then, subsequent studies have reached similar conclusions. A 2016 meta-analysis — the type of study that looks at findings from multiple studies to provide a better estimate of risk based on the pooled data — found that there was no clear link between egg consumption and the risk of heart disease, and that eating up to an egg a day may decrease the risk of stroke by about 12 percent. Taken together, the findings from all of the studies over the past 20 years indicate that eggs are healthy.
How many eggs should you eat?
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Most experts say it’s OK to eat an average of just under one egg per day. That means if you have a three egg omelet twice a week and a fried egg with avocado toast once per week, you’re within the range.
Egg whites or whole eggs?
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This question comes up because the yolk contains the cholesterol and saturated fat, however, it also happens to be where you’ll find most of the nutrients in eggs. Some of the nutrients, like vitamin D and choline, aren’t easy to come by in the diet, so eggs are a meaningful source. In fact, government data suggests that most adults are under-consuming choline, which is a nutrient involved in memory and mood regulation. Eggs are a top source of this essential compound. Egg yolks also contain the antioxidants lutein and zeaxanthin, which support healthy vision.
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Interestingly, whole eggs may have an additional advantage over just the whites. In a small study among young men, researchers looked at the impact of consuming whole eggs or egg whites on their post-workout muscle-building response. Though the protein levels among both groups were equal, the whole eggs led to a 40 percent increase in that muscle-building response, indicating that whole egg eaters would experience better gains in muscle mass compared to those who skip the yolks. It’s thought that whole foods in their complete and natural form supply the right mix of nutrients that optimize their benefits — yet another reason to enjoy the yolk.”
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Read More … Article Source: https://www.nbcnews.com/better/lifestyle/ask-nutritionist-are-eggs-good-you-or-not-ncna981056
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