We can certainly include chicken eggs, a food that arouses much controversy. As we learn more about their composition and potential effects on the functioning of the human body, our approach to them has also changed. They were once considered a kind of superfood and a product without defects. However, at other times, they were viewed as the cause of many problems. For example, their alleged effect on raising LDL cholesterol levels in the blood has received widespread attention in society. So the question arises: Are chicken eggs healthy and safe for our bodies? We will try to answer these and other questions in this text.
A brief history of the bad reputation of chicken eggs
For a long time, chicken eggs were considered one of the main causes of elevated LDL cholesterol levels in the blood. It's no secret that excessive levels of this substance can contribute to many cardiovascular diseases, including atherosclerosis. Add to that the fact that 100 grams of eggs contain up to 372 mg of cholesterol, and the daily intake should not exceed 300 mg. This is a significant amount, which is why egg consumption has been equated with an oversupply of this micronutrient. However, most studies aimed at discrediting chicken eggs have only considered their cholesterol content and have not focused on other nutrients they contain. Moreover, eating chicken eggs doesn't have as significant an impact on LDL cholesterol levels in the blood as we might think. This is because the body's cholesterol supply itself isn't strongly correlated with, for example, the possibility of atherosclerosis. Finally, excessive consumption of saturated fat is much more dangerous. They are primarily responsible for many cardiovascular diseases. Let's add that their source is even bacon, fatty meat, or lard, which we eat very often, only accompanied by eggs. Yes, excessive cholesterol consumption is also not recommended, as it can even lead to hypercholesterolemia. However, this does not change the fact that chicken eggs have been wrongly accused of being the direct cause of atherosclerosis and high LDL cholesterol levels in the blood.
The nutritional content of chicken eggs
Chicken eggs are considered one of the best sources of protein in the diet. This is no surprise, considering they contain all essential amino acids. Interestingly, in 1965, the World Health Organization recognized them as a model for measuring the content of individual amino acids in other products. A standard egg, weighing approximately 56 grams, provides nearly 7 grams of protein and nearly 5.8 grams of fat, and contains 80 calories. It's worth noting that 2.4 grams are monounsaturated fats, and, paradoxically, there is more protein in the yolk than in the egg white. Chicken eggs are also a good source of B vitamins, as well as vitamins A, D, E, and K. They also contain high levels of phosphorus, potassium, sodium, calcium, as well as iron, selenium, copper, and zinc. Lecithin and lutein are also worth mentioning, as they are unique chemical compounds that can contribute significantly to the proper functioning of our bodies.
Lecithin belongs to the group of phospholipids and, like most substances in this group, forms all cell membranes in our body. The largest amounts are found in the brain, liver, and kidneys. A crucial component of lecithin is choline, which determines its health-promoting properties. It influences proper cholesterol metabolism, making it possible to maintain the correct ratio of LDL cholesterol to HDL cholesterol. This helps reduce the likelihood of developing all types of cardiovascular diseases. It also has a hepatoprotective effect and prevents the formation of cholesterol deposits in the bile ducts and gallbladder. Interestingly, lecithin can also be beneficial for learning and memory. Finally, it has a positive effect on the functioning of the nervous system and brain and supports cognitive processes.
Lutein is a pigment found in egg yolks. One of its most important functions is to protect our eyesight. It prevents damage to the macula, as well as to the retina, by limiting the harmful ultraviolet radiation that reaches it. It is also a powerful antioxidant, helping our body fight free oxygen radicals. Furthermore, it can slow the aging process and has anti-cancer properties.
Which eggs should I choose?
As with almost all food products, the quality of the product is of great importance. This is no different for chicken eggs. Furthermore, this not only involves a specific description of the grammage, but also the method of rearing the hens. There are four basic markings:
0 – Organically farmed eggs. The chickens are raised using traditional methods, meaning they are free-range, ensuring a reasonable level of daily activity. Furthermore, they are not given any antibiotics or medications. However, they are fed products that are also organically farmed. These eggs have the highest nutritional value, and by choosing them, we are also contributing to environmental protection.
1 – Free-range eggs. As with organic eggs, the hens roam freely on the farm. However, their food is no longer organic. This doesn't mean it's of poor quality—quite the opposite. These eggs are cheaper but also of very high quality.
2 – Eggs from barn-fed chickens. In this case, the chickens can only move within a special henhouse. In addition to restricted movement, they are also fed special feed that may contain various additives, including vitamins, antibiotics, and various hormones.
3 – Eggs from caged hens. This type of egg is the most controversial. The hens are confined to cages and often crammed together. Their freedom of movement is very limited, and their feed is also not of the highest quality. We practically guarantee that antibiotics, vitamins, and hormones are added to this feed. These eggs are obviously the cheapest, but it's worth asking ourselves whether we want to support this practice. Furthermore, the eggs from these hens are of very poor quality.
It's also worth noting that not only the method of rearing chickens and the type of feed influence the composition and organoleptic properties of eggs. Studies have shown that these parameters can even be influenced by the breed of chicken, the individual characteristics of each layer, and even the weather. However, it's worth choosing the highest quality eggs, not only for their physical and chemical properties, but also for animal welfare reasons.
Recommendations for eating chicken eggs
There is practically no product that we can consume in unlimited quantities—the same applies to chicken eggs. Although they are healthy and have a significant impact on the proper functioning of our bodies, their consumption is also subject to restrictions. Polish recommendations refer to no more than two eggs per week. It is worth noting that these are recommendations for adults prone to hypercholesterolemia and those struggling with various cardiovascular diseases. However, if such diseases are not present, we can successfully increase consumption to 4-5 eggs per week, and some sources report even more. This is because chicken eggs also contain many substances that positively affect our lipid metabolism. When it comes to children, the situation is very interesting. A young body needs even more cholesterol for proper development. Moreover, it is not as dangerous as it is for adults. Therefore, children can safely eat up to 6 eggs per week.
Health and safety of chicken eggs
Chicken eggs can be a potential source of microbiological hazards. Therefore, it's worth paying attention to both how they're stored and how they're consumed. The safest way is to simply subject them to appropriate heat treatment. This approach guarantees that the risk of infection is virtually zero. However, the most common source of salmonella infection is eggs eaten raw. Therefore, it's worth purchasing them from trusted sources. If consumed raw, scald the shell with hot water and wash your hands thoroughly before eating.
Summary
Chicken eggs aren't as scary as they seem. Not only are they an excellent source of easily digestible protein, but they can also provide us with a wide range of vitamins, minerals, and other health-promoting chemicals. Fortunately, the days of their excessive demonization are over, and many more benefits of eggs have come to light than their disadvantages. While we can't consume them in unlimited quantities, that's the case with almost every food. Therefore, we can safely include chicken eggs in our daily diet.
