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Eggs are a widely consumed and versatile food, valued not only for their culinary adaptability but also for their high nutritional quality. They are a good source of animal protein with a high biological value, meaning they contain all the essential amino acids.
Beyond protein, eggs are rich in essential nutrients and bioactive compounds, including vitamins, minerals, phospholipids, and antioxidants like lutein and zeaxanthin. These components play vital roles in health and disease prevention.
However, eggs, especially the yolk, have often been scrutinized for their cholesterol content, raising questions about their role in chronic disease development. As science continues to evolve, so does our understanding of how eggs can fit into a healthy diet.
Around Easter, interest in eggs rises not only for their nutritional value but also for their rich symbolism and cultural significance. This article looks at the nutritional value of eggs, the common health concerns and their symbolic connection to Easter.
Nutritional Value of Eggs
A large egg, weighing approximately 50 grams, is a rich source of nutrients, offering a moderate source of calories, typically ranging from 72 to 78 kcal.
This modest caloric value is accompanied by a substantial amount of high-quality, complete protein, generally between 6 and 6.3 grams. The protein in eggs is evenly distributed between the egg white and the yolk, and it plays a crucial role in building and maintaining strong muscles, a function that becomes increasingly important with age.
The total fat content of a large egg is around 4.8 to 5.4 grams, comprising saturated fats (1.4-1.6g), monounsaturated fats (1.6-2.0g), and polyunsaturated fats (0.8-1.0g). It is noteworthy that much of the fat content is concentrated in the yolk. Eggs are considered a low-carbohydrate food, containing less than 1 gram of carbohydrates per large egg, with minimal amounts of sugar and no dietary fibre.
A significant component of the egg yolk is cholesterol, with a large egg containing approximately 164 to 186 milligrams. Beyond macronutrients, eggs are also a rich source of various vitamins and minerals which perform various roles in the body.
Eggs and Cardiovascular Disease
The relationship between egg consumption and cardiovascular health has been a subject of considerable debate, primarily due to the high cholesterol content found in egg yolks.
For many years, dietary guidelines recommended limiting egg intake based on the assumption that dietary cholesterol directly raised blood cholesterol levels which in turn increases the risk of heart disease.
However, current research has revealed a more intricate connection between dietary cholesterol and blood cholesterol, indicating that saturated and trans fats have a more significant impact on blood cholesterol levels for most individuals.
In light of this evolving evidence, major health organizations have updated their recommendations regarding egg consumption and cardiovascular health.
The American Heart Association (AHA) currently suggests that healthy individuals can include up to one whole egg daily as part of a heart-healthy dietary pattern, and older healthy adults may consume up to two eggs per day.
However, the AHA still advises caution when it comes to high-cholesterol foods for individuals with abnormal blood cholesterol, diabetes, or those at risk for heart failure.
The Ghana Food Based Dietary Guidelines recommend that eggs can be consumed regularly but in moderation as part of a healthy and balanced diet.
While the guidelines do not specify an exact number of eggs to consume per week, they align with general nutrition advice that suggests one egg per day is acceptable for most individuals, including children, adults, and the elderly, especially when overall intake of saturated fat is controlled.
Further eggs should be eaten as part of a variety of protein sources, including legumes, fish, poultry, lean meats, and nuts.
Although the Ghana guidelines caution against excessive intake of animal-based foods high in saturated fat, they acknowledge that moderate egg consumption does not significantly increase the risk of heart disease in healthy individuals.
Eggs can be prepared in various ways such as boiled, scrambled, or included in salads, stews and sauces, ideally with minimal added fat, oil, or salt.
Easter and Eggs
Eggs are a central symbol of Easter, representing new life and rebirth—ideas that align with the resurrection of Jesus Christ celebrated during the holiday. This connection has both pre-Christian and Christian roots.
In ancient pagan spring festivals, eggs symbolized fertility and renewal. Early Christians adopted the egg as a metaphor for Christ’s resurrection, likening it to life emerging from a sealed tomb. In Orthodox traditions, eggs are often dyed red to represent the blood of Christ. During the Middle Ages, eggs were forbidden during Holy Week, but since hens continued to lay them, people decorated and gave them as gifts, a practice that evolved into modern customs like Easter egg hunts.
In Western cultures, these traditions are often celebrated with elaborately decorated eggs and festive games. In Ghana, however, Easter maintains a more spiritual and reflective character.
Although Easter egg hunts are not widely practiced, hard-boiled eggs are still enjoyed during the season, often served with dishes like yam, rice, stew, or as street food in the popular snack known as kosua ne meko (egg and pepper).
In summary
Eggs are a nutrient-dense food that offer high-quality protein, beneficial fats, and a wide array of essential vitamins and minerals.
Once viewed cautiously due to their cholesterol content, current scientific evidence shows that moderate egg consumption does not significantly increase the risk of cardiovascular disease in healthy individuals.
As a result, dietary guidelines, including Ghana’s Food-Based Dietary Guidelines, support the inclusion of eggs as part of a balanced and varied diet, particularly when prepared with minimal added fat, salt, and oil.
However, individuals managing specific health conditions such as diabetes, high cholesterol, or hypertension should seek personalized advice from a registered dietitian or healthcare professional to determine how best to include eggs in their diets.
During Easter, eggs take on an added layer of meaning, symbolizing not only nourishment but also renewal, tradition, and celebration. Whether served on a plate or shared as part of a cultural custom, eggs remain a meaningful and enduring feature of both our diets and festivities.
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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice. Click here to join Full Proof Nutrition WhatsApp channel and send us a mail at fullproofnutrition@gmail.com.
References
FAO (Food and 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
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