utes to the normal formation of sperm cells, hair and nails and to maintaining the immune system. Eggs are rich in selenium, offering 42 % of the recommended daily intake of 55 Âľg. Cholesterol Cholesterol is a key component of all cell membranes. Most of cholesterol in the body is produced in the liver. Approximately 80 % of the cholesterol in blood is produced by the body itself, while the remaining 20 % come from foods. Only animal foods contain cholesterol. Two types of cholesterol There are two types of cholesterol: LDL and HDL. LDL is a harmful kind of cholesterol that can cause hardening of the arteries. HDL is a beneficial kind of cholesterol that has a protective effect in blood. The ratio between LDL and HDL affects your potential risk of hardening of the arteries and embolisms. LDL cholesterol levels can be lowered by means of diet and medication. HDL cholesterol levels can be elevated by means of exercise and dietary changes. Cholesterol in eggs Egg yolks contain cholesterol. In
32 | Eggs and health
the past eggs have been strongly condemned as a source of elevated cholesterol levels. However, new research shows that dietary cholesterol does not constitute the main risk factor in terms of heart disease: saturated fats, including transfats, have a much more dangerous impact on cholesterol levels in blood than the consumption of cholesterol in e.g. eggs. Fat The body needs fat, but not all kinds of fat are equally healthy. Fat is divided into two main categories: saturated and unsaturated fat. Hjerteforeningen (The Danish Heart Association) offers a simple rule for distinguishing between the two types of fat: the unhealthy saturated fat hardens and becomes solid in the refrigerator, whereas the healthier unsaturated fats remain liquid. Saturated fat Eggs contain low levels of saturated fat. Saturated fat elevates cholesterol levels and contributes to hardening the arteries and blood clots. The main sources of saturated fats are animal products such as dairy, beef and pork. A diet rich in saturated fat increases the risk of cardiovascular disease.
However, animal foods should not be avoided altogether: they also contain protein as well as important vitamins and minerals. Unsaturated fat Eggs contain high levels of unsaturated fat. Unsaturated fat lowers cholesterol levels and counteracts hardening of the arteries and blood clots. Unsaturated fats can be divided into monounsaturated fats and polyunsaturated fats. In addition to providing fuel for the body, monounsaturated fats also help build cell membranes to promote optimum cell function. Polyunsaturated fats perform many important functions in the body: for example, they build cell walls and nerves and help the production of hormones. Omega 3 and 6 fatty acids Eggs contain omega 3 and 6 fatty acids. The two fatty acids are among the polyunsaturated fatty acids, also called ‘the good fat’. They are important for optimal fat metabolism in the blood and may prevent hardening of the arteries in contrast to the saturated fatty acids, which increase the risk of thrombosis and atherosclerosis.