indivudal food report (1)
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University of Michigan *
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Health Science
Date
Feb 20, 2024
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The Comprehensive Health Effects of Eliminating Eggs from the Diet
Conclusion
The decision to eliminate eggs from one’s diet has multifaceted implications for health.
While eggs are a rich source of essential nutrients, their exclusion may present both advantages
and disadvantages. On the positive side, cutting out eggs can mitigate the risk of foodborne
illness, specifically salmonellosis, and potentially reduce the risk of cardiovascular disease.
However, this dietary choice comes with the potential downside of depriving individuals of
crucial nutrients with proven health benefits, such as high-quality proteins, choline, and
antioxidants (Puglisi & Fernandez, 2022). When evaluating the overall picture, it becomes
apparent that the health consequences associated with removing eggs from one's diet outweigh
the potential advantages (Myers & Stevenson Ruxton, 2023) (Zhang et al., 2020).
Evidence
The analysis of the health effects of eliminating eggs from the diet unfolds through an
examination of their nutritional composition, benefits, and potential risks. Eggs stand out as a
nutritious option, rich in essential components such as proteins, fats, and micronutrients like
choline (Myers & Stevenson Ruxton, 2023). Research indicates that consuming one or two eggs
daily is generally considered safe for individuals (American Heart Association News, 2018).
Eggs offer significant health benefits to specific groups, including children, pregnant
individuals, athletes, and the elderly (Myers & Ruxton, 2023). Children's growth and cognitive
function are enhanced by eggs' high-quality proteins and micronutrients (Mi et al., 2022).
Pregnant individuals benefit from the nutrient-dense source that eggs provide for fetal
development; athletes also benefit from the muscle-enhancing properties, and the elderly gain
from the antioxidants as they protect from degenerative diseases (Miranda et al., 2015).
Eliminating eggs from these populations poses a high risk of negative consequences, as it
deprives them of nutrients necessary for good health (Puglisi & Fernandez, 2022) (Zhang et al.,
2020).
Egg nutrients provide many health benefits, such as improving skeletal muscle health,
promoting weight loss, boosting immunity, and reducing the risk of cancer (Puglisi & Fernandez,
2022). They are the best source of choline, a vital nutrient for nervous system function and
cognitive health. Choline levels are often below the healthy range, making eggs a crucial dietary
source (Myers & Stevenson Ruxton, 2023). Additionally, the antioxidants in eggs actively
decrease the risk of eye disease (Zhang et al., 2020) (Miranda et al., 2015). Cutting out eggs
poses the risk of malnutrition or vitamin deficiencies unless individuals actively replenish the
lost micronutrients (Lopez-Jimenez, 2023).
Eliminating eggs from one’s diet brings about consequential health advantages,
particularly in reducing the risk of contracting foodborne illnesses, specifically salmonellosis.
Eggs, known to harbor the Salmonella bacterium, contribute significantly to about 18% of
salmonellosis cases, an infection that annually affects many in the US, with about 420 fatalities
(Réhault-Godbert et al., 2019). Eliminating eggs from one's diet reduces the risk of getting
salmonellosis (Solís et al., 2023).
Moreover, excluding eggs may mitigate the risk of cardiovascular disease due to their
high dietary cholesterol content (~190mg). The general cholesterol intake recommendation of
300mg for healthy individuals and 200mg for those at an increased risk of heart disease supports
this consideration (Réhault-Godbert et al., 2019). While early beliefs linked eggs dietary
cholesterol to serum cholesterol levels, recent studies suggest a nuanced impact for many
individuals (Myers & Stevenson Ruxton, 2023) (Miranda et al., 2015) (Puglisi & Fernandez,
2022). Considering the ongoing debate regarding the effect of egg consumption on
cardiovascular health, it is advised that individuals at higher risk of heart disease, such as those
with diabetes, reduce their egg intake if served with high-fat foods (Lopez-Jimenez, 2023).
In summary, extensive research suggests that eliminating eggs from one's diet may pose
more harm than good to overall health.
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References
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