Is it safe to eat eggs every day?
Scrambled, boiled, fried or in an omelet: eggs are extremely versatile and loved by many people. But is it okay to eat eggs daily for health reasons?
In a recent article from the famous Cleveland Clinic (USA), registered nutritionist Susan Campbell explains what makes eggs healthy and when you should possibly limit their consumption.
Essential nutrients and high quality proteins
One egg provides six grams of protein and contains vitamin A, vitamin E, vitamin B12, vitamin B9 (folate) and lutein. Eggs are therefore "a good, inexpensive source of various nutrients and high-quality protein," says Campbell. Each of these vitamins plays an important role:
Vitamin A supports your eye health, vision, metabolism and cell development.
Vitamin B12 plays a role in keeping your nerves and blood cells healthy.
Vitamin E acts as an antioxidant and protects cells from oxidative damage.
Folic acid (or vitamin B9) helps your body make new red blood cells and supports your baby's growth and development during pregnancy.
Lutein, a carotenoid also found in salmon, carrots, and sweet potatoes, has been shown to reduce age-related macular degeneration.
Egg white and egg yolk have different properties. Egg white contains about 60% of the total amount of protein in an egg, while the yolk contains more saturated fat and cholesterol.
Studies examining the fatty acids in egg yolks have shown that egg yolks have anti-inflammatory and antioxidant properties, help improve memory, and provide cardiovascular protection.
Other studies suggest that eggs, when eaten whole, can have a positive impact on muscle mass.
Reduce egg consumption if you suffer from cardiovascular disease
Because of their many benefits, it's okay to eat a whole egg, including the yolk, every day if you don't have cardiovascular disease and don't have healthy blood cholesterol levels. Or you can mix two egg whites with each yolk for more protein.
If you have cardiovascular disease or high cholesterol, you should limit your egg intake to just three to four whole eggs per week.
The reason you should try to avoid more than one yolk a day is that yolks contain saturated fat and can raise LDL cholesterol (the bad cholesterol) levels in your blood.
Although food is not the only factor in the development of high cholesterol, it is important to keep this in mind when deciding what to put on your plate.
"When cooking eggs, you also shouldn't add extra animal fats like butter, bacon, and lard, as these also contain saturated fat," Campbell advises.
"It's best to use olive oil or another vegetable oil instead, and you can boost protein without adding animal fat by sautéing it with vegetables, salsa, or various herbs."
Due to the high cholesterol in egg yolks, you should reduce your egg intake if you suffer from any of the following health conditions:Heart disease Hyperlipidemia (disorders of fat metabolism in which blood fats called lipids are increased) Type 2 diabetes
Eggs tend to have lower cholesterol
The nutritionist recommends considering buying grass-fed or organic eggs, as the yolks of these eggs tend to contain less cholesterol and more lutein.
In one study, researchers found that eating one egg a day significantly increased lutein levels without increasing cholesterol levels.
Campbell notes that some seniors may have concerns about eating an egg every day because of the risk of high cholesterol.
But studies have shown that cholesterol levels in people over 65 are less affected by their diet than in people 30 and under, allowing them to eat up to two whole eggs a day with a normal cholesterol level.
Eggs could therefore be a good source of protein for seniors, says the expert. (ad)
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This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.
Sources:Cleveland Clinic: Is It Safe To Eat Eggs Every Day?, (accessed: 2022-08-14), Cleveland Clinic
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.