Cardiovascular diseases, or CVDs, are one of the leading causes of death in most of the world’s industrialized countries. Major risk factors for CVDs are cigarette smoking, high blood pressure, and high blood cholesterol levels. Eggs being almost a staple food, or at least ingredient (whether we voluntarily eat eggs or not, we sometimes consume them unknowingly as they are ingredients to some of the most common foods we partake of, e.g. bread, sauces, salads), a lot of controversies have been sparked on whether the regular consumption of eggs bolsters one’s cholesterol levels and may lead to stroke and other unwanted disorders. To clarify the matter once and for all, studies have been conducted to find out the egg nutrition value.

As we live in modern times it is not impossible to determine what nutrients compose the whole content within those shells, the egg white and egg yolk; the egg nutritional value can be easily determined. A single egg offers a lot of nutrients beneficial to the human body. Protein is its biggest chunk; a large egg can provide around 13% of one’s daily nutritional requirement. Riboflavin, necessary for physical growth and red blood cell proliferation, is delivered at 0.3 mg per large egg, equivalent to 15% of one’s daily nutritional intake. There many other nutrients such as selenium, vitamins A, E, B6, B12, calcium, iron, beta-carotene, thiamin, folate, magnesium, phosphorus, sodium, zinc, manganese, fluoride, and potassium.

But of course you’ve been hanging on to find out how much cholesterol an egg actually can send along your blood stream. Well, quite big actually: a large egg contains about 212 milligrams of it, mostly contained in the yolk. This amount is close to what single servings of shrimp, duck meat, and liver can provide. And because the recommendation for daily cholesterol consumption is about 300 to 400 mg, the large cholesterol content of eggs may understandably prevent many people from consuming them on a daily basis. It has been found out through extensive research, however, that though indeed an egg packs that much cholesterol in one serving, the body’s cholesterol absorption is actually reduced by another compound found in the egg which is lecithin.

Thankfully today, the cholesterol stigma has lessened significantly (although replaced by other similarly fleeting nutritional issues, as will probably always be the trend). Some declare that they would rather we focus on our daily intake of oats, which for most people is inadequate, than we would on eggs. Some state it freely: it is perfectly safe to eat one to two eggs per day, though provided that we limit the intake of saturated fats. In summary, the egg nutritional value has been redeemed. You may go ahead and eat those sunny-side ups every morning. Include them in your recipes; no more need to throw the yolks away. You not only nourish yourself with all that the whole contents of the eggs have to offer, you also save yourself the exertion of having to separate the yolks from the whites!