By DENNIS GUEVARRA

Eggs, those humble oval wonders, have been an integral part of our breakfast tables for generations in the form of tapsilog and whatever-silog there is.

In the Philippines, eggs are not just a food item. They are a big part of the Filipino culture and the Filipino culinary experience.

Yet, in recent times, there’s been a cloud of doubt hovering over them. Concerns about cholesterol and saturated fat have caused some folks to shy away, but let me take you on a journey exploring the vibrant world of eggs, debunking myths, and revealing the wonders they hold.

Rediscovering nutritional brilliance

Let’s start by cracking the myth that eggs are unhealthy. In reality, eggs are a powerhouse of nutrition. A single large egg packs around six grams of high-quality protein. But their goodness doesn’t stop there.

They’re rich in essential vitamins like vitamin D and various B vitamins. Plus, they offer vital minerals such as zinc and iron, all packed within a mere 70 calories, making them a low-calorie, high-nutrient marvel.

One nutrient that often goes unnoticed is choline, which is critical for brain health and development. Studies show it can enhance memory and cognitive function and even reduce the risk of heart disease and certain cancers. Eggs are abundant in this nutrient, adding another layer of nutritional depth.

Debunking cholesterol myths

Now, let’s address the elephant in the room: cholesterol. For years, cholesterol was painted as the villain in the health story and eggs, with their cholesterol content, became collateral damage. But science has started to unravel a different tale.

In a 2013 meta-analysis of 27 randomized controlled trials, researchers found that egg consumption didn’t significantly impact blood cholesterol levels or cardiovascular risk. Similarly, a study published in the Journal of the American Heart Association reaffirmed that eggs didn’t pose an increased risk of heart disease in healthy individuals.

Distinguished experts like Dr. Michael Roizen, a renowned cardiologist, and Dr. Mehmet Oz, a respected cardiothoracic surgeon, both vouch for the nutritional prowess of eggs. “Eggs are an excellent source of protein and other nutrients and can be a valuable part of a healthy diet,” he stresses. Dr. Oz concurs, highlighting that while eggs contain cholesterol, the adverse effects on cardiovascular health are minimal.

A nutritional treasure for every plate

Beyond scientific affirmations, eggs are the star of the show in the colorful world of Filipino cuisine. They are not just a source of nourishment. They are a vital part of Filipino culinary traditions.

Think about it—in dishes like bibingka and puto, eggs add softness and richness, making them a beloved part of the Filipino diet.

And in the comforting embrace of arroz caldo, eggs are an essential ingredient that Filipinos have treasured for generations.

Real stories, real impact

Real people have experienced the transformative power of eggs as well. Sarah, a 35-year-old mother of two and one of my closest friends, shares her story. “I used to avoid eggs, fearing they were unhealthy,” she says. “But after digging into the research, I realized their true potential. Incorporating them into my breakfast routine has been a gamechanger. I feel more energized and vibrant.”

John, a 45-year-old businessman and colleague, echoes this sentiment. “Eggs have been my daily breakfast companions for years,” he says. “They fuel my day, giving me the energy and focus I need. Surprisingly, my cholesterol levels have remained stable, proving that eggs can be part of a healthy lifestyle.”

A wholesome choice

In conclusion, eggs are not just a breakfast delight or star of our culinary scene. They’re also a nutritional treasure trove. They offer essential proteins, vitamins, and minerals, enriching our diets and enhancing our well-being.

The next time you think about eating an egg, remember the journey we took together. Eggs are not just a part of a healthy diet. They are also a special part of our lives. They bring us goodness and nutrition, and they are worth celebrating.

As you savor your next sunny-side-up or the boiled egg in your goto, relish the fact that you’re nurturing your body with food that’s not just part of a meal but a companion in your journey to health and vitality. Let’s celebrate the incredible egg, making it a cherished ingredient in our lives, one meal at a time.

Here's to a crackling good health with eggs!