Another benefit of eggs has been discovered! But there are some rules for eating eggs, and many people still don't know it

This article was reviewed by Pa Li Ze, chief physician of nutrition, member of the Science Popularization Committee of the Chinese Nutrition Society

According to data released by the World Health Organization, cardiovascular disease, infectious diseases and cancer are currently the three main causes of death among humans. Among them, the number of deaths caused by cardiovascular disease is the highest, accounting for 29% of the total global deaths!

The relationship between diet and cardiovascular disease has always been a focus of everyone's attention, and eggs have been a focal food ingredient for much debate. Some people think that eggs are high in cholesterol and will increase the risk of cardiovascular disease, so they dare not eat them. However, in recent years, a number of studies have shown that egg intake has nothing to do with abnormal blood lipids in healthy people, and those with a history of cardiovascular disease can consume them in moderation.

So should I eat it or not?

Studies have shown that egg intake

Can improve blood lipid levels and reduce cardiovascular disease

Eggs contain almost all the nutrients needed by the human body and are known as the "ideal nutrient bank". They are beneficial in promoting growth and development, improving brain function, protecting eyesight, and helping to delay aging.

In 2018, Professor Li Liming's research team from the School of Public Health at Peking University published a research result in the BMJ journal Heart: eating one egg a day is associated with an 18% lower risk of death from cardiovascular disease and a 28% lower risk of death from hemorrhagic stroke.

Why does an ordinary egg have such a great effect?

Recently, researchers from the Department of Epidemiology and Health Statistics of Peking University used targeted nuclear magnetic resonance technology to detect 225 metabolites in plasma samples of more than 4,000 participants and discovered the mechanism - moderate egg intake may reduce the risk of cardiovascular disease by increasing the number of heart-healthy metabolites in the blood!

The specific manifestations are:

1. Eggs can increase good cholesterol and lower blood cholesterol

Egg intake is positively correlated with high-density lipoprotein (good cholesterol) concentrations. Increased levels of these high-density lipoproteins help clear cholesterol from blood vessels and improve cholesterol metabolism, thus protecting the cardiovascular system.

2. Eggs can promote the liver's metabolism of bad cholesterol

Egg intake is positively correlated with apolipoprotein A1, which can transport peripheral cholesterol to the liver for metabolism, thus helping to lower the level of bad cholesterol.

In summary, egg intake changes the expression of the body's metabolic markers, and these changed markers are negatively correlated with the risk of cardiovascular disease. Therefore, it can be inferred that egg intake can change the body's metabolism and thus reduce the risk of cardiovascular disease.

Eat eggs healthily, you need to know these points

1. There are requirements for intake

Eggs are good for your health, but the more you eat, the better. A recent study by the Fuwai Hospital of the Chinese Academy of Medical Sciences showed that eating 3 to 6 eggs a week is better for your health.

The study included 60,952 adults, and the results showed that subjects who ate 3 to 6 eggs per week had lower total cholesterol, triglycerides, and low-density lipoprotein cholesterol, and higher high-density lipoprotein cholesterol (good cholesterol), and their risk of cardiovascular disease was also low.

2. Don’t throw away the egg yolk

Many people know that egg yolks contain a high amount of cholesterol, so they only eat egg whites. This is actually not recommended.

Because the yolk is like the core of the egg, it concentrates a variety of vitamins and minerals - including all B vitamins, vitamin A, vitamin D, vitamin E, vitamin K and trace amounts of vitamin C; minerals such as calcium, phosphorus, iron, zinc, and selenium are relatively abundant.

Therefore, except for special groups such as those with high blood lipids, it is recommended to eat whole eggs.

3. Don’t worry about picking eggs

The first step in eating eggs is to “choose”, but there are many types of eggs on the market, such as white-shelled eggs, red-shelled eggs, black-shelled eggs, and free-range eggs, and the prices vary greatly. So what are the differences in their nutritional content?

Some experts have conducted relevant experiments and found that the ingredients in various eggs are similar, and the nutrient content does not increase with the increase in price.

So when buying eggs, just choose fresh ones.

Source: I am a great doctor official account

The cover image of this article is from the copyright gallery, and the image content is not authorized for reproduction