Eggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that protect your eyes.
Is it OK to eat eggs every day?
The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people.
SUMMARY: Eggs consistently raise high-density lipoproteins (is like a vacuum cleaner for cholesterol in the body, as it removes extra cholesterol and plaque buildup in your arteries) cholesterol superior to your body.
For 70% of people, there is no increase in total or low-density lipoprotein cholesterol. Some people may experience a mild increase in a benign subtype of LDL.
“In particular, daily egg consumers (up to <1 egg/day) had a 26% lower risk of hemorrhagic stroke, a stroke subtype with a higher prevalence rate in China than in high-income countries,” the researchers wrote.
Eggs and Heart Disease
Health effects may also depend on the rest of your diet. Eggs contain good quality protein and are a source of healthy fats including omega-3 fats. You can include eggs as part of a heart-healthy eating pattern that includes other healthy protein sources like fish, seafood, legumes, nuts and seeds, and smaller amounts of poultry.
Health effects may also depend on the rest of your diet. On a low-carb diet which is the best diet for people with diabetes eggs lead to improvements in heart disease risk factors
SUMMARY: Many observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some studies show an increased risk for people with type 2 diabetes.
Eggs Have Several Other Health Benefits
Let’s not forget that eggs are about more than just cholesterol. They’re also loaded with nutrients and offer various other impressive benefits:
- They’re high in lutein and zeaxanthin, antioxidants that reduce your risk of eye diseases like macular degeneration and cataracts.
- They’re very high in choline, a nutrient that plays an essential role in all cells.
- They’re high in quality animal protein, the benefits of which include increased muscle mass and better bone health.
- Studies show that eggs increase feelings of fullness and help you lose weight.
What’s more, eggs are tasty and incredibly easy to prepare.
The benefits of consuming eggs far outweigh the potential negatives.
Are Brown Eggs Healthier Than White Eggs?
There is no nutritional difference between brown and white eggs. However, a hen’s diet and environment can affect an egg’s nutrition.
However, scientists have compared eggs with brown shells to those with white shells to see if there is any difference. Several studies have found that shell color has no significant effect on egg quality.
This means that the color of an egg’s shell doesn’t have much to do with how healthy it is. The only real difference is the pigment in the shell.
However, there are other factors that can affect the nutritional content of an egg.
The hen’s environment can have a major impact. For example, eggs from hens that are allowed to roam in the sunshine contain 3–4 times the amount of vitamin D you’d find in eggs from a conventionally raised hen.