A tiny egg actually helps blood vessels and the brain regain youth

"Superfoods," long a favorite of health-conscious individuals, refer to ingredients with high nutritional value and significant health benefits. Among these superfoods, readily available eggs are arguably one of the most readily available options. They not only provide high-quality protein but are also rich in various vitamins and high-quality fats, which not only maintain normal physiological functions but can even contribute to improved health.

Why are eggs considered the simplest superfood? "Superfood" isn't a strictly academic term, but rather a popular term for highly nutritious ingredients—generally, any food with a high nutrient density or unique health benefits falls into this category. Eggs, seemingly ordinary, are incredibly nutritious: they contain numerous vitamins known as natural antioxidants, numerous minerals, and fatty acids, not to mention their abundant protein content—one egg contains approximately 6 to 7 grams, comparable to meat protein, yet at a more affordable price, demonstrating their exceptional value.

However, many people have concerns about eggs causing high cholesterol, and some studies have even linked egg consumption to a higher risk of death from cardiovascular disease. Nutritionists explain that this controversy is closely related to people's dietary habits and cannot be solely attributed to eggs.

Regarding the question of whether eating eggs can cause high cholesterol, a study published in the internationally recognized journal JAMA (Journal of the American Medical Association) in March 2019 suggested that consuming three to four eggs per week may increase the risk of death from cardiovascular disease (CVD). The results of this study immediately sparked widespread panic about eggs. However, Harvard University Press subsequently published an analysis by Emily Gelsomin, a senior clinical nutritionist at Massachusetts General Hospital (MGH), offering a different perspective on the study. She pointed out that the study was a "30-year observational study" in which participants already consumed a high amount of cholesterol in their diet, primarily from meat. Eggs merely provided a "small additional source" of cholesterol to this already high cholesterol level.

“This is actually closely related to the subjects’ original eating habits. The dietary structure itself is extremely complex, so many dietary recommendations often appear contradictory. In fact, eggs are a cheap and convenient source of protein and contain a variety of essential nutrients for the human body, such asVitamin B12For vegetarians, it is a supplement toVitamin"It's a great choice," Emily Gelsomin further explained. As for the claim that "eggs cause high cholesterol," she believes the key lies in the fact that some people already have excessive cholesterol in their diets. Those who regularly consume meat, have high cholesterol, high blood pressure, heart disease, or diabetes should limit their egg intake. However, for healthy individuals, eating one egg daily, along with plenty of fruits and vegetables, generally doesn't pose a negative health risk.

More importantly, eating the right eggs can also help regenerate blood vessels and protect the brain. Cholesterol itself is an essential molecule for the human body, responsible for repairing cell membranes, producing various hormones (such as androgens, estrogens, and cortisol), and maintaining normal endocrine function and cell renewal. 80% of the body's cholesterol is produced by the liver, with only 20% coming from food. Long-term, high-cholesterol consumption prevents the liver from regulating and reducing its own cholesterol production, leading to elevated cholesterol levels.

Therefore, consuming eggs in moderation not only replenishes the body's necessary cholesterol, thereby reducing the burden on the liver, but also does not contribute to the excess cholesterol found in meat, making them a high-quality source of cholesterol. Maintaining an appropriate amount of cholesterol in the body also helps remove old cholesterol that accumulates in blood vessels and replenishes it with new cholesterol, helping blood vessels maintain normal function and elasticity, thereby reducing the risk of vascular aging.

Emily Gelsomin also mentioned that, in addition to deep-sea fish, eggs areVitamin D Eggs are the only natural dietary source of vitamin D, and the vitamin D in egg yolks has a higher absorption rate, which helps prevent osteoporosis and enhance immunity. At the same time, eggs are also one of the best sources of choline - choline is a key nutrient for brain development and function, and is essential for maintaining brain nerve health. Studies have found that the choline content in the brains of Alzheimer's patients is significantly lower than that of healthy people.

"Overall, the core recommendation of this study is still to 'increase the intake of plant-based foods' - plant-based protein and unsaturated fats (such as fat in nuts) are closely related to heart health, but this does not mean that eggs and meat cannot be eaten at all. The key is to control the intake." Emily Gelsomin gave specific suggestions: ordinary healthy people can meet their needs by eating 3 to 4 eggs per week, while people at high risk of cardiovascular disease are advised to control their weekly intake to 1 to 2 eggs.