EGGS – HOW MANY A DAY IS HEALTHY?

For much of the past 40 years, health professionals have recommended that people should decrease their intake of dietary fat and cholesterol because of concern over heart disease risk. Since eggs are a source of dietary fat and cholesterol, this suggests that egg consumption should be reduced or avoided. However within the medical nutrition community there is a growing appreciation that health is derived from an overall pattern of healthy eating rather than from the avoidance of particular foods.

Nutrients and Health Benefits
As a whole food, eggs are an inexpensive and one of the most nutrient-dense foods. Eggs are a rich source of protein and are packed with essential nutrients vital to good health, particularly vitamin D, vitamin B12, selenium and choline. Eggs are a source of high quality protein with a rich mix of essential amino acids - crucial for children, adolescents and young adults since a balance of amino acids is required for proper growth and repair. The antioxidants in egg could even help prevent age-related macular degeneration – an eye condition that can lead to blindness.

It is advisable to avoid consuming raw eggs because raw egg whites contain avidin, which binds to eggs' supply of B vitamins, preventing its absorption. The avidin is changed when eggs are cooked, making it susceptible to digestion and unable to interfere with the intestinal absorption of vitamins.

In some people consumption of eggs could trigger an allergic symptoms which may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. Some allergic symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhoea or constipation), and insomnia. It is good practice to seek expert advice when evaluating the role of food allergies in your health.

However, despite these benefits, to gain acceptance the ingrained misconception linking egg consumption to high blood cholesterol and heart disease must be corrected.

Cholesterol and Eggs
Cholesterol is a dietary component that has elicited much public and scientific interest in conjunction with heart disease. While elevated blood cholesterol levels increase the risk of heart disease, only around a third of the cholesterol in the body comes from the diet- the rest is synthesized by the body.

The perception of cholesterol-rich eggs as a "forbidden food" have developed in response to the recommendation to restrict egg consumption and limit dietary cholesterol intake to 300 mg/day. One egg contains about 213 mg of cholesterol and 100g (about 4 match box –small sizes) of chicken or beef or mutton contains about 70 mg of cholesterol. A similar weight of organ meat- liver and kidney has 300mg of cholesterol. 100g of brains - mostly obtained from eating sheep, goat and cattle heads carries 2000 mg of cholesterol.

The intake of one yolk a day would be acceptable, if other cholesterol contributing foods are limited in your diet. It would be advisable to combine eggs and either beef or mutton or chicken in a day. (eg. 1 egg and 5 match box sizes or combinations of beef, mutton or chicken) Combining egg intake and organ meats in a day may cause you to exceed the recommended levels.

If you need to reduce your cholesterol level it is important that you cut down on the amount of saturated fat in your diet from foods like fatty meat and full fat dairy products. Eggs are also used in making cakes, biscuits and pastries. It may be prudent to limit your intake of cholesterol-rich a few days before or after attending parties. (pastries and meat tend to be fatty and cholesterol-rich) Diabetics and those with a family history of high cholesterol levels may benefit from decreasing dietary cholesterol intake due to an abnormality in the mechanism by which their body transport cholesterol.

Some medical nutrition experts have simply tow the line of recommending 3 whole eggs a week as a safety measure and to avoid cumbersome calculations.

Safety Concerns
The main culprit for health safety concerns about eggs is salmonellosis (salmonella-caused food poisoning). These bacteria were usually found only in eggs with cracked shells. However the salmonella bacteria from the chicken's intestines may be found even in clean, uncracked eggs. To destroy the bacteria, eggs must be cooked at high enough temperatures for a sufficient length of time to destroy the bacteria as practical safe food techniques, like washing the eggs before cracking them, may not protect you from infection. Soft-cooked eggs carry salmonellosis risk. Hard-boiled, scrambled, or poached eggs do not.

It is good practice to inspect eggs that you purchase for breaks or cracks. And of course, gently pack them in your shopping bag for the trip home as they are very fragile. Fresh eggs can be stored in the refrigerator for about one month. Do not wash them before storage as this can remove their protective coating. Keep them in their original carton or in a covered container so that they do not absorb odours or lose any moisture. Storing them in the refrigerator door exposes them to too much heat each time the refrigerator is opened and closed. Eggs should be stored with their pointed end facing downward as this will help to prevent the air chamber, and the yolk, from being displaced.

Hand-washing with warm, soapy water is vital after handling raw eggs. Make sure to use warm water to separately wash dishes and utensils used when preparing eggs to minimize possible infections. Any surfaces that might have potentially come into contact with raw egg should be washed and can be sanitized.

It is always appropriate to seek expert advice in managing cholesterol problems.

The writer is a dietician. Email: [email protected]