Nutrition
Marisa HeinzeJanuary 18, 2023
Protein source eggs: how healthy are they?
Are eggs healthy or unhealthy? Chicken eggs have had a mediocre reputation for some time because of their high cholesterol content. You should also know though that eggs provide your body with many vitamins and nutrients. Our editorial team has taken a closer look at eggs.
Egg yolks contain countless nutrients
Fortunately, eggs contain proteins that provide you with all kinds of nutrients that have a great bioavailability. Eggs, for example, contain all vital amino acids that athletes particularly benefit from. Eggs also contain all vitamins - except vitamin C - such as vitamins A, B, D and E. You also get iron, zinc, selenium, and antioxidants from eggs. With around 90 kilocalories per egg, the energy intake is moderate. Interestingly, most of the nutrients are found in the egg yolk rather than the egg white.
Interesting facts about eggs
- Depending on its size, a single egg contains between 80 and 100 kilocalories.
- The most important components are two-thirds fat and one-third protein.
- As mentioned, eggs contain vitamins, antioxidants, and trace elements, as well as all essential amino acids.
- The yolk of eggs contains more protein than the egg white.
- Each egg contains about 237 milligrams of cholesterol.
Tip: Buy organic and free-range eggs. This way you avoid possible pathogens that can often be transmitted by eggs from factory farming.
Do eggs contain a lot of cholesterol?
With one large egg you consume around 237 milligrams of cholesterol. The German Nutrition Society recommends an intake of less than 200 milligrams per decilitre in the bloodstream. For a long time, eating eggs was considered risky because their cholesterol content, which increases the risk of cardiovascular disease.
New studies are looking at how eating eggs along with their protein is linked to heart disease and diabetes. The researchers did not find any significant links. For this reason, it is not currently possible to determine a generally applicable maximum intake for chicken eggs. Always make sure you eat a healthy and varied diet. Eggs contain a lot of protein, but also fats. It is therefore recommended that you preferably consume vegetable fats such as seeds, nuts, oils or avocados and limit the consumption of animal fats.
For healthy people without heart disease, diabetes, or elevated blood lipid levels, a consumption of 3-4 eggs a week is reasonable. A study from Sweden even showed that 5 or 6 chicken eggs a week had no negative effects. However, if you eat a high number of eggs for a continued period, this can affect your health adversely, according to data analysis.
If you do find yourself eating more eggs on Easter, you will not immediately suffer adverse health effects. Attempt to limit your egg consumption afterwards or go without for a while. If you want to be sure, you can have your blood fat levels tested by a doctor.
The method of preparation is important
Pay attention to how you prepare your eggs. Soft eggs are said to be particularly well tolerated. However, fried eggs and bacon prepared in clarified butter add extra cholesterol to your meal, can be a burden on the stomach and raise blood fat levels. In comparison, frying eggs in good vegetable oil with diced tomatoes or other vegetables provides a healthy meal full of vitamins.
Proteins are more digestible if you heat them first. But don't overcook the eggs, because a blue rim in the egg yolk indicates that the iron in it has reacted with hydrogen sulphide in the egg white, resulting in iron sulphide. Don't cook eggs for more than 10 minutes. The same principle applies to cooking eggs in a frying pan or oven.
If you have a cardiovascular disease or diabetes, you should monitor your egg consumption more closely. Your GP can give you advice. However, it's not just eggs that matter when it comes to cholesterol but your diet as a whole.
Did you know?
It's also possible for a blood test to show higher cholesterol levels, even if you avoid animal fat sources completely or eat very little of them. Your genetics may be the reason. In this case, your diet may have less of an effect.
Eggs support muscle building
A hen's egg provides you with about 10 grams of protein and important amino acids that you need to supply your body with through your diet, as it cannot produce them on its own. They are particularly relevant for building muscle.
There are 20 different amino acids in the human body. These are divided into essential, semi-essential and non-essential amino acids:
Essential are leucine, isoleucine, lysine, phenylalanine, methionine, valine, tryptophan and threonine. Semi-essential amino acids are arginine and histidine.
Non-essential are aspartic acid, asparagine, alanine, glutamic acid, glutamine, cysteine, proline, glycine, tyrosine and serine.
Are eggs healthy if you eat them after fitness training?
Eggs will help build muscle and are especially beneficial if eaten within 30 minutes to 2 hours after your workout. They support muscle fibre regeneration through the proteins they contain. Combine protein with carbohydrates after your workout to give your muscles a balanced energy supply. An example is scrambled eggs with vegetable cubes and 1 slice of wholemeal bread.
Are there healthy alternatives to egg protein?
If you don't like eggs or find them ethically unacceptable, you should find other ways to meet your protein needs. Protein foods include legumes, soy and nuts, or animal proteins, such as dairy products, meat, and fish.
In contrast to animal proteins, plant proteins contain a lower proportion of essential amino acids, but also fewer saturated fatty acids. If you rely on plant proteins, make sure you eat a balanced and varied diet. You can then meet your protein needs adequately with plant-based proteins.
Summary - are eggs healthy?
Eggs can be included in a balanced diet because they provide you with vitamins, antioxidants, trace elements and important amino acids. Eggs are therefore very valuable for athletes. However, an overconsumption of eggs should be avoided as they contain animal fat and therefore a high cholesterol content.
This is less of a problem for people without health problems, but caution is advised for people with cardiovascular diseases or diabetes. In general, make sure you eat a balanced and varied diet so that you can supply your body sufficiently. This also applies to different sources of protein. You can read more about protein requirements in our article "The protein myth".