he egg It has long ceased to be a controversial food due to its cholesterol content, to be known for its high nutritional value. And for years the food has been there In the spotlight … feeding Because of its supposed negative effect on cardiovascular health. However, the scientific literature is increasingly clear about its benefits. Far from being harmful, it can be a great ally for a balanced diet. This was stated by Aurelio Rojas, specialist in cardiovascular health and publisher on digital platforms.
The health influencer, who graduated in medicine and surgery from the University of Malaga, explains that the myths surrounding the egg have roots in Origins in outdated studies that relate to them Consumption with increased LDL cholesterol Or “bad”. However, “today’s science has shown that the impact of dietary cholesterol is much less than we thought,” says the promoter.
Properties and benefits of eggs, a true superfood
“I can eat eggs every day without problems, and there is no need to limit myself to whites only. the bud It contains vitamins A, D, E and K, in addition to Highly valuable antioxidants“, he points out in a video uploaded to social networks where he has more than a million followers.
@doctorrojass Are eggs good or bad for your heart? The science is clear: the egg is not the enemy. For many years, it has been unfairly blamed for increased cholesterol and cardiovascular risk, but current evidence shows otherwise. What the science says: – The PURE study (146,011 people, 21 countries) showed that eating one egg daily is not associated with an increased risk of cardiovascular disease or mortality (Dehghan et al., AJCN 2020). – A 2013 British Medical Journal meta-analysis with over 3 million people concluded that there is no relationship between moderate egg consumption and coronary heart disease (Rong et al., BMJ 2013). – Recent studies indicate that eggs can reduce the risk of stroke (Alexander et al., J Am Coll Nutr 2016). The main benefits of eggs: ✅ High-quality proteins that help gain and maintain muscle mass. ✅ Choline is necessary for the brain and liver (prevention of fatty liver). ✅ Lutein and zeaxanthin, antioxidants that protect vision and the heart. ✅Satisfying, economical, and easy to incorporate into any healthy diet. ❌And the risks? – In people with type 2 diabetes who follow a diet high in ultra-processed foods, excessive consumption (>7 eggs per week) can increase the risk of cardiovascular disease. The key is not the egg, but the context of the diet. Scientific references 1. Dehghan M, et al. Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. Am J Clin Nutr. 2020;111(4):795-803. 2. Rong Wei, et al. Egg consumption and risk of coronary heart disease and stroke: a dose-response meta-analysis of prospective cohort studies. BMJ. 2013;346:e8539. 3. Alexander DD, et al. Meta-analysis of egg consumption and risk of coronary heart disease and stroke. J Am Coll Nutr. 2016;35(8):704-716 #egg #heart #cholesterol #diet ♬ original audio – Aurelio Rojas 🧡 Cardiologist
Moreover, the expert emphasizes that eggs “do not make you fat,” but on the contrary, “they can help you lose weight, because they are a very satiating food.” for him High percentage of complete proteins and essential amino acids It also makes it an ally of physical performance: “The egg increases muscle strength, and it One of the best natural sources of protein out there».
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Proteins: about 6 grams per egg, high quality and easy to absorb, mainly concentrated in egg whites.
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Vitamins: It contains vitamins A, D, E, K, and group B vitamins (such as B5, B6, B12, folic acid, biotin, riboflavin and niacin).
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Minerals: Provides phosphorus, selenium, iron, zinc, iodine and calcium.
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Fats: Healthy fats include both saturated and unsaturated fats, including omega-3 fatty acids in some cases.
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Other: It is considered an excellent source of choline, which is necessary for the brain and liver, and contains antioxidants such as lutein and zeaxanthin, which are important for eye health.
Regarding its effect on the liver, Rojas highlights a little-known ingredient: hill. “Far from damaging the liver, choline helps prevent non-alcoholic fatty liver disease.” She also denies that it raises triglyceride levels: “When you follow a low-sugar diet and ultra-processed foods, it can help reduce them.”
The specialist points out something important for diabetics: “In diets rich in ultra-processed foods, exceeding seven eggs per week can be a negative thing. But in a healthy context, there is no risk. He adds that ” Free-range eggs tend to offer a better omega-3 fatty acid profile And antioxidants than those found in cages.
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Brain Health: Choline is essential for brain function.
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Eye Health: The antioxidants lutein and zeaxanthin help protect eyesight.
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Weight control: Protein and healthy fats promote satiety, which helps control appetite.
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Cardiovascular health: Omega-3 fatty acids and fats found in eggs are good for the heart.
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Immune function: Selenium is an essential mineral for the immune system.
“The key is not in the egg yes or no, but in the context of your diet,” Rojas summarizes. His final advice is clear: “Eat an egg daily without fear, accompanied by vegetables, fruits and extra virgin olive oil. “This is medicine for your heart.”