Eggs, Cholesterol and Easter

Eggs: A Nutritional Powerhouse

Eggs are a popular and versatile food. They are valued for their culinary uses and high nutritional quality. Eggs provide a good source of animal protein with all essential amino acids.

In addition to protein, eggs contain essential nutrients and bioactive compounds. These include vitamins, minerals, phospholipids, and antioxidants like lutein and zeaxanthin. These components support health and help prevent disease.

Despite their benefits, eggs have faced scrutiny over cholesterol content. This has raised concerns about their role in chronic diseases. As science evolves, so does our understanding of eggs in a healthy diet.

Around Easter, interest in eggs increases due to their symbolism. This article explores the nutritional value of eggs, health concerns, and their connection to Easter.

Nutritional Value of Eggs

A large egg weighs about 50 grams and is nutrient-rich. It typically contains 72 to 78 calories.

This caloric value comes with high-quality protein—about 6 to 6.3 grams per egg. The protein is evenly distributed between the white and yolk. It helps build strong muscles, especially important as we age.

A large egg has around 4.8 to 5.4 grams of fat. This includes saturated fats (1.4-1.6g), monounsaturated fats (1.6-2g), and polyunsaturated fats (0.8-1g). Most fat is found in the yolk.

Eggs are low in carbohydrates, containing less than 1 gram per egg with minimal sugar or fiber.

The yolk also contains cholesterol—about 164 to 186 milligrams per large egg. Beyond macronutrients, eggs provide various vitamins and minerals that support body functions.

Eggs and Cardiovascular Disease

The link between egg consumption and heart health has been debated for years due to cholesterol levels in yolks.

Dietary guidelines once recommended limiting egg intake because dietary cholesterol was thought to raise blood cholesterol levels directly.

However, recent research shows a more complex relationship between dietary cholesterol and blood cholesterol levels. Saturated and trans fats have a greater impact on blood cholesterol for most people.

As evidence evolves, major health organizations have updated their recommendations on eggs.

The American Heart Association (AHA) now suggests healthy individuals can eat one whole egg daily as part of a heart-healthy diet. Older adults may consume up to two eggs daily if they are healthy.

However, the AHA advises caution for those with abnormal blood cholesterol or diabetes risks.

Ghana's Food-Based Dietary Guidelines recommend regular but moderate egg consumption as part of a balanced diet.

While no specific number of weekly eggs is given, general advice suggests one egg daily is acceptable for most people—including children and seniors—if saturated fat intake is controlled.

Eggs should be included alongside other protein sources like legumes, fish, poultry, lean meats, and nuts.

Although Ghana's guidelines warn against excessive animal-based foods high in saturated fat, they state that moderate egg consumption does not significantly increase heart disease risk for healthy individuals.

Eggs can be prepared in many ways: boiled or scrambled or added to salads or stews—with minimal added fat or salt when possible.

Easter and Eggs

Eggs symbolize new life during Easter—a theme linked to Jesus Christ’s resurrection celebrated at this time. This symbolism has both pre-Christian roots as well as Christian significance.

In ancient pagan festivals celebrating springtime renewal, eggs represented fertility. Early Christians adopted this symbol as a metaphor for Christ’s resurrection—life emerging from a sealed tomb.

In Orthodox traditions, red-dyed eggs represent Christ’s blood during Easter celebrations.
During the Middle Ages, people decorated forbidden Holy Week eggs as gifts—a practice that evolved into modern customs like Easter egg hunts.

Western cultures celebrate with decorated eggs while Ghana focuses more on spiritual reflection during Easter.

Though Easter egg hunts aren't common in Ghanaian culture today, hard-boiled eggs remain popular during the season.
They are often served with dishes like yam or rice stew or enjoyed as street food known as kosua ne meko (egg with pepper).

In Summary

Eggs are nutrient-dense foods offering high-quality protein along with beneficial fats.
Once viewed cautiously due to cholesterol content; current evidence shows moderate consumption doesn’t significantly raise cardiovascular disease risk for healthy individuals.

Dietary guidelines—including Ghana’s—support including eggs in balanced diets when prepared without excess fat or salt.
Individuals managing conditions like diabetes or hypertension should consult healthcare professionals about including eggs in their diets.

During Easter time; beyond nourishment; eggs symbolize renewal; tradition; celebration; making them meaningful features of our diets and festivities alike.


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Written by Dr. Laurene Boateng (PhD,RD). She is a Registered Dietitian at the University of Ghana's Department of Dietetics & founder/editor-in-chief of Full Proof Nutrition—a site dedicated to reliable healthy eating advice.


References:

FAO (Food & Agriculture Organization). (2020). Eggs: A nutritious food for all.



https://www.britannica.com/story/what-do-eggs-have-to-do-with-easter2.



https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not



https://mofa.gov.gh/site/images/pdf/Ghana_Food_Based_Dietary_Guidelines_2023.pdf