小小雞蛋竟助血管大腦回復年輕

"Superfoods," which have always been favored by health-conscious individuals, refer to ingredients with high nutritional density and significant health benefits. Among the many superfoods, eggs, which are readily available, are arguably one of the most convenient and readily available options. They not only provide high-quality protein but are also rich in various vitamins and high-quality fats, which can not only maintain normal physiological functions but also help improve overall health.

Why are eggs considered the simplest superfood? "Superfood" isn't a rigorous academic term, but rather a colloquial term for highly nutritious foods—generally, any food with high nutrient density or unique health benefits can be categorized as such. The seemingly ordinary egg is incredibly rich in nutrients: it contains various vitamins, minerals, and fatty acids, often hailed as natural antioxidants, not to mention its abundant protein content—one egg contains about 6 to 7 grams of protein, comparable to meat, but at a much more affordable price, making it exceptionally cost-effective.

However, many people worry that eggs "lead to high cholesterol," and some studies have even suggested a link between egg consumption and the risk of death from cardiovascular disease. Nutritionists explain that this controversy is actually closely related to people's dietary habits and cannot be simply attributed to eggs.

Regarding the question of whether eating eggs causes high cholesterol, a study published in the prestigious international journal *JAMA* (Journal of the American Medical Association) in March 2019 indicated that consuming 3 to 4 eggs per week may increase the risk of death from cardiovascular disease (CVD). This finding immediately sparked public panic about eggs. However, a subsequent analysis article published by Harvard University Press, written by Emily Gelsomin, a senior clinical nutrition expert at Massachusetts General Hospital (MGH), offered a different perspective on the study. She pointed out that the study was a "30-year observational study," and the participants already consumed a significant amount of cholesterol in their daily diets, primarily from meat; eggs were merely a "small additional source" on top of their already high cholesterol levels.

"This is actually closely related to the subjects' original dietary habits. Dietary structures are extremely complex, so many dietary recommendations often appear contradictory. In fact, eggs are an inexpensive and convenient source of protein, and also contain many essential nutrients, such as..."Vitamin B12For vegetarians, this is an even better supplement.defend his life"Eggs are 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 frequently consume meat, or who already have high cholesterol, high blood pressure, heart disease, or diabetes, should indeed limit their egg intake; however, for healthy individuals, eating one egg a day, along with sufficient fruits and vegetables, usually will not have a negative impact on health.

More importantly, eating eggs correctly can also help rejuvenate blood vessels and protect the brain. Cholesterol is an essential molecule for the human body, responsible for repairing cell membranes, producing various hormones (such as androgens, estrogens, and cortisol), maintaining normal endocrine function, and cell renewal. Of the cholesterol in the human body, 801 TP4T is secreted by the liver, with only 201 TP4T coming from food. If a large amount of high-cholesterol food is consumed over a long period, the liver cannot regulate and reduce its own cholesterol production in time, leading to excessively high cholesterol levels in the body.

Therefore, consuming eggs in moderation can replenish the body's cholesterol needs, thus reducing the burden on the liver, without the excessive cholesterol that meat can provide. Eggs are a high-quality source of cholesterol. Maintaining adequate cholesterol levels in the body also helps remove old cholesterol buildup in blood vessels and replenishes it with new cholesterol, helping blood vessels maintain normal function and elasticity, and reducing the risk of vascular aging.

Emily Gelsomin also mentioned that, besides deep-sea fish, eggs are...Vitamin D Eggs are the only natural dietary source of vitamin D, and the vitamin D in egg yolks is more readily absorbed, helping to prevent osteoporosis and boost immunity. At the same time, eggs are also one of the best sources of choline—a key nutrient for brain development and function, and 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 in healthy individuals.

"Overall, the core recommendation of this study remains 'increase the intake of plant-based foods'—plant-based proteins and unsaturated fats (such as the fats in nuts) are closely related to heart health, but this does not mean that eggs and meat can be completely avoided; the key is to control the amount consumed." Emily Gelsomin gave specific advice: healthy people can meet their needs by eating 3 to 4 eggs per week, while those at high risk of cardiovascular disease are advised to limit their intake to 1 to 2 eggs per week.