Eggs and Cholesterol: Examining Nutritional Value and Health Impacts

This essay, titled "Eggs Raise Cholesterol: Busting This Myth," aims to debunk the common misconception that egg consumption is detrimental to health due to its cholesterol content. The assignment provides evidence to counter this negative perception, highlighting the nutritional benefits of eggs, such as high-density lipoproteins, choline, antioxidants, vitamins, and minerals. It discusses the role of cholesterol in the body, differentiating between LDL and HDL cholesterol and examines the impact of egg consumption on heart health, eye health, brain development, and muscle and bone health. The essay concludes that eggs are a highly nutritious food, and their regular consumption should be promoted to encourage a healthier lifestyle. The assignment references several studies and research papers to support its arguments, offering a comprehensive analysis of the relationship between eggs and overall well-being.

Running head: EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
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1EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
Executive Summary
A common myth exists that eggs contain high cholesterol and hence regular consumption is
harmful as it might cause heart diseases and so on. The objective of this assignment is to
bring forth evidences in order to remove eggs from the negative spotlight and study the
benefits that are provided by the nutrients present in the egg such as high density lipoproteins,
choline, antioxidants, vitamins, minerals, calcium, lutein, zeaxanthin, and analyze the impact
they have on our health and development. Thus, it can be safely concluded that eggs are
extremely nutritious and regular consumption must be promoted.

2EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
Table of Contents
1. Introduction............................................................................................................................3
2. Discussion..............................................................................................................................3
2.1 Eggs and Cholesterol........................................................................................................3
2.2 Eggs and heart disease.....................................................................................................4
2.3 Eggs and other benefits....................................................................................................4
3. Recommendations..................................................................................................................5
4. Conclusion..............................................................................................................................5
5. References..............................................................................................................................6
Appendix 1.................................................................................................................................8

3EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
1. Introduction
Eggs have an ill reputation of being bad for health as the egg yolk is high in
cholesterol. Cholesterol is often viewed under the negative spotlight as a causal factor of
various diseases while the reality of cholesterol is far from truth. In fact, cholesterol is a
crucial structural molecule, which the body requires cholesterol to function properly. While
the egg is definitely high on cholesterol, it is not at all bad for health and this myth requires to
be busted so that more people can enjoy the nutritional benefits that the eggs provide.
2. Discussion
Every cell of the body requires cholesterol to execute its regular functions.
Cholesterol is an organic sterol molecule required to manufacture hormones, enzymes,
vitamin D, solubilizes vitamins and is an integral component of membrane fluidity. As
cholesterol is hydrophobic in nature, it is transported throughout body circulation in
association with protein, in macromolecular forms, known as lipoproteins. Very low-density
lipoprotein (VLDL), low-density lipoprotein (LDL) and high-density lipoprotein (HDL) are
the basic three types of cholesterol found in the body. HDL is considered the “good”
cholesterol, whereas the VLDL along with the LDL are considered as “bad” cholesterol. The
liver and intestines produce eighty percent of the cholesterol and the remaining twenty
percent is expected to be supplied by dietary sources.
2.1 Eggs and Cholesterol
In the analysis of the dietary contents of egg, it can be noted that one large poultry egg
of 50 grams contains 186 mg of cholesterol (Appendix 1) and this sums up to about 67% of
the recommended daily intake (Soliman, 2018). Majority of this cholesterol is present in the
egg yolk and the egg white mainly constitutes of albumin protein and lacks cholesterol.

4EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
Majority of this 186 mg of cholesterol found in one egg is “good” HDL cholesterol (Schnohr
et al., 2014) and very low levels of “bad” LDL and VLDL cholesterol (Blesso et al., 2013).
There are many evidences suggesting that eating eggs enriches omega fatty acid which helps
in lowering blood triglycerides (Bovet et al., 2017) and thus improving the blood lipid profile
of an individual.
2.2 Eggs and heart disease
Previous researchers have highlighted that LDL is the main cause of clogs in artery
that leads to atherosclerosis and these plaques increase the risks of causing peripheral
vascular disease, heart attacks and strokes. However, recent evidences suggest that
atherosclerosis is an autoimmune disorder (Matsuura et al., 2014) and LDL has almost no
contribution in generating the life threatening plaques (Gisterå and Hansson, 2017). As a
result, people who consume eggs are not more likely to develop heart diseases compared to
those who exclude eggs from their diet. There are even evidences, which show consumption
of egg reduces the risk of stroke occurrence (Rong et al., 2013) and the high HDL levels in
egg improves the health of the heart (Clayton et al., 2017).
2.3 Eggs and other benefits
Eggs are easily available, economical and preparing or cooking eggs is also easy and
convenient. Eggs are high in antioxidants, zeaxanthin and lutein which helps in reduction of
vision related diseases of the eye such as cataracts (Delcourt et al., 2016) and macular
degeneration (Gale et al., 2013). Eggs have a high choline content, also which is essential for
maintaining good health as choline is required for brain development, neurological
development along with wellbeing of the muscle (Wallace, 2018). Eggs provide high quality
protein, which is essential for muscle, and bone health (Kerstetter, 2011). Even people with
diabetes and hyperglycemia with prescribed low carbohydrate high protein diet must

5EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
consume eggs as research suggests the eggs lower risk factors associated with heart and
kidney diseases (Pearce, Clifton and Noakes, 2012).
3. Results from research
The analysis of the research articles leads to the result that eggs are highly suggested
to be incorporated in a well balanced diet, as it is one of the most nutritious foods and are
affordable and easily available as well as extremely convenient to prepare. Eggs not only
provide vital nutrients but also help in overall development of the body. People must
enlighten themselves, grow out of the myth, and include eggs in their daily diet for better
bone, brain, muscle and eye health.
4. Conclusion
In conclusion, cholesterol is an essential component of the body and eggs do not only
have “good” cholesterol, but is also rich in antioxidants, vitamins, minerals, calcium, lutein,
zeaxanthin, choline and so on. Consumption of eggs is beneficial for heart, eyes, muscles,
brain development and bone health. The myth of eggs being high in cholesterol and thus
should be avoided must be busted and regular consumption of eggs must be practiced for
better and healthier lifestyle.

6EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
5. References
Blesso, C. N., Andersen, C. J., Barona, J., Volek, J. S., & Fernandez, M. L. (2013). Whole
egg consumption improves lipoprotein profiles and insulin sensitivity to a greater
extent than yolk-free egg substitute in individuals with metabolic
syndrome. Metabolism, 62(3), 400-410.
Bovet, P., Faeh, D., Madeleine, G., Viswanathan, B., & Paccaud, F. (2017). Decrease in
blood triglycerides associated with the consumption of eggs of hens fed with food
supplemented with fish oil. Nutrition, metabolism and cardiovascular diseases, 17(4),
280-287.
Delcourt, C., Carriere, I., Delage, M., Barberger-Gateau, P., & Schalch, W. (2016). Plasma
lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related
maculopathy and cataract: the POLA Study. Investigative ophthalmology & visual
science, 47(6), 2329-2335.
Gale, C. R., Hall, N. F., Phillips, D. I., & Martyn, C. N. (2013). Lutein and zeaxanthin status
and risk of age-related macular degeneration. Investigative ophthalmology & visual
science, 44(6), 2461-2465.
Gisterå, A., & Hansson, G. K. (2017). The immunology of atherosclerosis. Nature Reviews
Nephrology, 13(6), 368.
Kerstetter, J. E., Kenny, A. M., & Insogna, K. L. (2011). Dietary protein and skeletal health:
a review of recent human research. Current opinion in lipidology, 22(1), 16.
Matsuura, E., Atzeni, F., Sarzi-Puttini, P., Turiel, M., Lopez, L. R., & Nurmohamed, M. T.
(2014). Is atherosclerosis an autoimmune disease?. BMC medicine, 12(1), 47.

7EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
Pearce, K. L., Clifton, P. M., & Noakes, M. (2011). Egg consumption as part of an energy-
restricted high-protein diet improves blood lipid and blood glucose profiles in
individuals with type 2 diabetes. British Journal of Nutrition, 105(4), 584-592.
Rong, Y., Chen, L., Zhu, T., Song, Y., Yu, M., Shan, Z., & Liu, L. (2013). Egg consumption
and risk of coronary heart disease and stroke: dose-response meta-analysis of
prospective cohort studies. Bmj, 346, e8539.
Schnohr, P., Thomsen, O. Ø., Hansen, P. R., Boberg‐Ans, G., Lawaetz, H., & Weeke, T.
(2014). Egg consumption and high‐density‐lipoprotein cholesterol. Journal of internal
medicine, 235(3), 249-251.
Soliman, G. (2018). Dietary cholesterol and the lack of evidence in cardiovascular
disease. Nutrients, 10(6), 780.
Wallace, T. C. (2018). A comprehensive review of eggs, choline, and lutein on cognition
across the life-span. Journal of the American College of Nutrition, 37(4), 269-285.

8EGGS RAISE CHOLESTEROL: BUSTING THIS MYTH
Appendix 1