Eggs have long been a subject of debate in nutrition science for decades. There has been concern with their cholesterol content being liable for heart disease risk. However, new research led by Monash University has found benefits of moderate egg consumption, particularly for heart disease. The university’s research has shown that eggs are packed with beneficial nutrients, including high quality protein.
Examining Egg Consumption in Older Adults
Researchers from the ASPREE study analyzed data from 8,756 adults aged 70 and older to examine how egg consumption affects mortality. Participants self-reported their egg intake, categorized as never/infrequently (1–2 times per month), weekly (1–6 times per week), or daily (daily or several times per day). Over nearly six years, the study tracked deaths from all causes, including cardiovascular disease (CVD) and cancer, while adjusting for factors like sociodemographic characteristics, health conditions, clinical factors, and diet quality.
The findings revealed that eating eggs weekly lowers heart disease risk. Participants who consumed eggs 1–6 times per week had a 29% lower risk of dying from CVD. Also those who ate eggs 1-6 times had a 17% lower risk of dying from any cause compared to those who rarely or never ate eggs. Moreover, diet quality amplified these benefits, with moderate- and high-quality diets further reducing CVD mortality risk by up to 44%. The study showed no significant associations between daily egg consumption and mortality, and researchers found no link between egg intake and cancer-related deaths.
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Key Findings
Participants who consumed eggs weekly (1–6 times per week) demonstrated a significantly lower risk of mortality, with a 29% reduction in cardiovascular disease (CVD-related deaths). There is also a 17% reduction in all-cause mortality compared to those who rarely or never ate eggs. The study also found that individuals with moderate-to-high diet quality experienced even greater benefits, showing reductions in CVD mortality risk ranging from 33% to 44%. Daily egg consumption did not increase mortality risk, and there was no statistically significant link between egg intake and cancer-related deaths.
The study also addressed concerns about cholesterol, which found that weekly egg consumption reduced heart disease-related death by 27%. This reduction was found even among participants with dyslipidemia (clinically high cholesterol levels). This contrasts with earlier research suggesting heightened risks for individuals with high cholesterol.
Why Focus on Eggs?
Eggs are full of important nutrients which are rich in protein, B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (A, D, E, K), choline, and essential minerals. These nutrients are particularly beneficial for older adults experiencing age-related physical and health decline.
Historically, eggs were critiqued for their cholesterol content. One large egg yolk contains roughly 275 mg of cholesterol. However, newer research indicates dietary cholesterol has minimal impact on blood cholesterol levels compared to saturated and trans fats.
Broader Context: Eggs and Health
Eggs lower heart disease risk by increasing HDL (“good” cholesterol) levels without raising LDL (“bad” cholesterol). They also support eye health through antioxidants like lutein and zeaxanthin, which may reduce risks of age-related macular degeneration (AMD) and cataracts. AMD is one of the leading causes of vision loss in older adults.
Egg yolks provide choline, which is important for brain function and fetal development and helps prevent common nutrient deficiencies. Also, studies suggest regular egg consumption may lower stroke risk and improve metabolic health by reducing inflammation. It also fills the stomach, satisfying hunger.
Limitations of the Study
While this study offers promising insights, it has some limitations. Participants reported how much they consumed eggs, which could cause inaccuracies, and the study did not distinguish between different types of eggs or their preparation methods. Additionally, since the participants were generally healthy older adults, the findings may not apply to those with more serious medical conditions. Finally, the study shows a link between egg consumption and lower mortality risk but doesn’t prove that eating eggs directly causes these benefits. This conclusion highlights the need for more research to understand how eggs might affect health.
Implications for Dietary Guidelines
Current recommendations from organizations like the American Heart Association suggest healthy individuals can consume one whole egg daily, while older adults with normal cholesterol levels can eat up to two eggs daily. The Monash University study supports these guidelines but emphasizes moderation. Consuming up to six eggs weekly is considered a safe and beneficial practice for reducing mortality risks in older adults.
What Does This Mean for You?
Eggs provide a versatile and nutrient-rich option that is beneficial for good health when eaten in moderation. Studies show that consuming eggs weekly or daily can lower heart disease risk without significantly increasing health risks, even for individuals with high cholesterol. Packed with essential nutrients like protein, vitamins, and heart-healthy compounds such as omega-3 fatty acids, eggs contribute to heart health by reducing the risk of stroke and heart disease. Whether boiled, scrambled, poached, or fried, they offer a simple way to boost your diet.
New research shows that eating between one and six eggs per week significantly reduces the risk of cardiovascular disease-related deaths by up to 29% and lowers overall mortality by 17%. Experts emphasize pairing eggs with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to maximize their benefits. While science continues to evolve on this topic, there’s no need to avoid eggs unless advised otherwise by a healthcare professional.
Read More: Why Don’t We Eat Turkey Eggs?
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
