Do you eat eggs every day? Do you typically eat whole eggs or discard the yolk? Some people dislike the taste of egg yolk, while others worry that eating the yolk will raise their cholesterol levels. However, many people are eating eggs incorrectly! A recent study found that people who eat one whole egg every day have a better chance of preventing Alzheimer's disease!
A study published in the Journal of Nutrition in July 2024 explored the relationship between egg consumption and the risk of Alzheimer's disease. The results showed that elderly people who consumed more than one whole egg per week (including the yolk) had a 47% lower risk of developing Alzheimer's disease, also known as senile dementia. Additionally, the study found that consuming more than one whole egg per week was associated with a 49% reduction in the pathological risks of Alzheimer's disease in the brain.
The study surveyed the dietary habits of 1,024 elderly participants and analyzed the Alzheimer's disease pathology in the brains of 578 deceased individuals. The results revealed that compared to those who didn’t eat eggs, individuals who consumed more than two eggs per week delayed the onset of Alzheimer's by 34%. Why do eggs help reduce the risk of Alzheimer's disease? Analysis showed that 39% of the effect on Alzheimer's disease risk from egg consumption is mediated by dietary choline. Choline is an important nutrient involved in the synthesis of the neurotransmitter acetylcholine, which plays a key role in memory and learning. Eggs, particularly the yolks, are a rich source of choline. One hundred grams of eggs contain approximately 251 mg of choline, and nutritionists recommend a daily intake of 425 mg of choline for adult women and 550 mg for adult men. This means that eating one egg daily can provide about half of the daily required intake of choline.
In daily life, some people only eat egg whites and avoid the yolks, believing that the yolk contains too much cholesterol and is bad for the body. In fact, this is a misconception. First, not all cholesterol in the body comes from food; only 25% is obtained through the diet, with the rest synthesized by the liver. Therefore, the level of serum cholesterol is not directly related to the total cholesterol intake. Second, although the yolk contains more cholesterol, cholesterol is an essential nutrient for the body, and the lecithin in the yolk can help lower cholesterol. So, eating eggs does not raise serum cholesterol levels for most people. Even for the small percentage of people whose cholesterol levels do rise, their low-density lipoprotein (LDL) does not increase, meaning that the risk of cardiovascular disease is not elevated. For individuals with hyperlipidemia, it is advisable to limit daily cholesterol intake to 300 mg, and since one egg yolk contains around 200 mg of cholesterol, eating one egg a day is still acceptable!
Moreover, skipping the yolk really means missing out! The yolk contains more protein than the egg white and is also rich in vitamins, minerals, and essential nutrients. Furthermore, the yolk contains phospholipids and choline, with its fat composition mainly consisting of monounsaturated fatty acids. Therefore, eating only egg whites and neglecting the yolk is a significant loss.
To eat eggs in a healthy way, here are four important points to know:
1. It is recommended to eat one egg per day: Adults should consume 40-50 grams of eggs daily, which is roughly one egg. From a nutritional perspective, to meet the body's needs without exceeding them, elderly individuals should eat 1-2 eggs a day. For young and middle-aged people who engage in mental or light physical labor, 2 eggs per day is appropriate; for those doing heavy physical work, 2-3 eggs a day is better. For adolescents and children, due to rapid growth and metabolism, 2-3 eggs per day is also acceptable. However, individuals with liver or kidney issues should consult a doctor to determine the appropriate egg intake, as excessive protein can place a burden on these organs.
2. Boiled eggs are the preferred method: Boiled eggs are recommended as the cooking method because they are cooked at a low temperature without added oil, which helps retain the nutritional elements of the egg. The digestion rate of boiled eggs is 99.7%, scrambled eggs are 98%, fried eggs are 97%, steamed eggs are 92.5%, and fried eggs are 81.1%. It is recommended to place the egg in cold water, slowly heat it, and after boiling, cook it on low heat for 3 minutes. After turning off the heat, let it sit for 5 minutes, resulting in a soft white and a well-cooked yet tender yolk that is easy to digest.
3. Consume eggs within 40 days of refrigeration: Eggs should be stored properly and not hoarded unnecessarily. The shelf life of eggs depends on temperature and storage conditions: under refrigeration at 2-5°C, eggs should be consumed within 40 days; stored at room temperature in winter, they should be eaten within 15 days; in summer, they should be eaten within 10 days. A simple way to check if eggs have gone bad is by smelling them; a foul odor indicates the egg has expired. However, even if eggs do not have an odor, they should not be stored for too long, as their nutritional value decreases over time.
4. Certain people should avoid eggs: While eggs are healthy, they are not suitable for everyone. Specifically, the following individuals should avoid eggs: (1) People confirmed to be allergic to eggs (allergy should be diagnosed by a medical professional, not just based on feeling); (2) Individuals with liver or kidney diseases should consult a nutritionist before deciding how many eggs they can eat; (3) People with gallbladder or pancreatic diseases should consult with a specialist and nutritionist to determine whether and how many eggs they can consume.
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