Still on Eggs and Cholesterol
- 02/08/2024
- 0 Comments
- 738 Views
The egg is a natural food that can be eaten directly or used as an ingredient in numerous dishes from global cuisine. The chicken egg is the most common, but eggs from other birds (such as quail, duck, goose, and ostrich), turtles, fish (such as caviar, lumpfish, and tuna eggs), mollusks (such as snails), and even insects are consumed as well.
The egg consists primarily of three parts: shell, yolk, and egg white. The color of the shell depends solely on the breed of the animal and does not affect the sensory or nutritional characteristics of the egg. On the other hand, the color of the yolk depends on the type of food or feed used, or the potential addition of natural or artificial colorants in the food.
An egg is, on average, composed of:
- Water: 65%
- Proteins: 12%
- Minerals: 11%
- Fats: 11%.
It is known that eggs also contain cholesterol, which is almost entirely found in the yolk, while the egg white is practically free of it and is primarily composed of water and proteins.
In this regard, we have already discussed (see here) a recent study from the "Duke Clinical Research Institute" in Durham, North Carolina, which confirmed that egg consumption does not affect cholesterol levels in humans, with similar levels observed between those who consume eggs and those who do not.
In fact, it was already known that eggs are not responsible for hypercholesterolemia, but this study serves only to confirm that fact, and it’s important to reiterate it.
However, an interesting perspective was expressed by Professor Spini, director of the Translational Nutrition Physiology Laboratory at the University of Bologna, interviewed by journalist Nicoletta Carbone for RADIO24 on 11/07/2024 (click here to listen to the interview).
Professor Spini states that this study means that even with excessive consumption, no harm is done to cholesterol, and to reduce it, other dietary strategies are important since the majority of cholesterol is produced by the human liver. To reduce cholesterol levels, it is important to:
1) Increase the amount of fiber we eat by consuming more fruits and vegetables, including dried fruits, as all of this helps increase the amount of fiber that binds to cholesterol and removes it from our body through feces. So, we get rid of cholesterol by eating lots of fruits and vegetables!
2) There are also other interesting studies that suggest that the liver increases cholesterol production when this cholesterol oxidizes, which is why we need to increase the consumption of antioxidants. This is another dietary strategy that is not widely publicized but is truly important. We just need to consume foods containing antioxidants, such as the well-known vitamin C, which should be taken not in pill form but always through food. So, the recommendation is to eat a lot of raw fruits and vegetables, because when we heat them, vitamin C, like all other vitamins, deteriorates.
Now, we’ll add a clarification: antioxidants are compounds that help neutralize free radicals in the body, contributing not only to reducing cholesterol but also to preventing cellular damage and chronic diseases. Here are some foods rich in antioxidants:
1. Berry fruits: Blueberries, raspberries, strawberries, and blackberries are particularly rich in anthocyanins, powerful antioxidants that benefit heart and brain health.
2. Dark chocolate: Contains flavonoids, which have antioxidant properties and are linked to improvements in cardiovascular health.
3. Nuts and seeds: Walnuts, almonds, sunflower seeds, and flaxseeds are good sources of vitamin E, a powerful antioxidant.
4. Green tea: Rich in catechins, a type of antioxidant that has shown beneficial effects on metabolism and the prevention of certain diseases.
5. Leafy green vegetables: Spinach, kale, and chard contain lutein and zeaxanthin, antioxidants that are particularly useful for eye health.
6. Tomatoes: Contain lycopene, an antioxidant linked to reducing the risk of heart disease and certain types of cancer.
7. Carrots: Rich in beta-carotene, which is converted into vitamin A in the body and has powerful antioxidant properties.
8. Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, an antioxidant that also strengthens the immune system.
9. Olive oil: Rich in polyphenols, which have demonstrated anti-inflammatory and antioxidant effects.
10. Red wine: Contains resveratrol, an antioxidant associated with cardiovascular health benefits.
11. Legumes: Beans, lentils, and chickpeas are rich in polyphenols and other antioxidants that support metabolic and heart health.
12. Garlic: Contains sulfur compounds that have antioxidant effects and may help reduce the risk of cardiovascular diseases.
13. Turmeric: Curcumin, the main active compound in turmeric, has powerful antioxidant and anti-inflammatory properties.
At this point, we can give you a couple of product suggestions from our range that are rich in antioxidants:
KURKUM, special flour for turmeric bread and baked goods with oats, sunflower seeds, chia, and flax
---
WARNING: This article is for informational purposes only and does not constitute medical advice. For diagnoses, treatments, or personalized consultations, please consult a doctor or a qualified healthcare professional.