Eggs recipes are on the everyday menu. From breakfast menu to dinner recipes, eggs are extensively used in various healthiest cuisines. But how many eggs can you eat a day? This is one of the most important questions people keep on asking. Let’s find the answer here.
Eggs are nutritious and healthy. It is one of the healthiest foods on earth. Eggs are packed with different nutrients and cholesterol. Due to its high cholesterol content, there is a misconception about their consumption.
People believe that eggs raise their blood cholesterol levels. Individuals with high BP usually avoid eating eggs daily. However, this isn’t true. The more cholesterol you eat, the less your body is going to produce it. That is why you can eat a few eggs per day as it will not raise your cholesterol level.
Read on to learn more about how many eggs should you eat a day?
Human body and cholesterol
Several studies have been conducted on the good and harmful effects of cholesterol. It is frequently seen as a negative element. High cholesterol levels are linked to various heart diseases, high BP, and early death. But the truth is that it plays a vital role in performing various functions of the body. It is an important part of our cells and their membranes.
Cholesterol also acts as a precursor to synthesize various hormones in our body. When you are eating less cholesterol, it is produced by the liver to meet the needs of the body. But when you eat cholesterol-rich foods, your body starts to produce less cholesterol. That doesn’t mean you should eat cholesterol-rich foods excessively. Too much intake may raise your cholesterol level.
A moderate intake is usually recommended, but you should consult your doctor before increasing the intake of cholesterol-rich foods.
What does eating eggs do to your body?
Eggs contain enough amount of protein, vitamins, and minerals. Egg yolk has cholesterol. Previously, people thought that consuming yolks would boost their blood cholesterol levels. That’s why people used to avoid eating egg yolks. However, current research indicates that consuming 2-3 whole eggs is quite safe.
A single medium-sized egg contains 186 mg of cholesterol. This is 62% of a person’s recommended daily intake. Studies suggest that eating 1-3 whole eggs raises the good cholesterol level of the body. It has minimal to no effect on blood bad cholesterol levels.
These studies also suggest that eating eggs lowers the risk of heart diseases by providing some important nutrients like omega3 fatty acids, zeaxanthin, and lutein. Various studies have seen that the impact of eating eggs varies from person to person.
In these studies, almost 70% of people have seen no impact on their cholesterol level, while only 30% experience a mild increase. But that increase is not a cause of concern. Experts believe that eating a few eggs per day will not make any harmful impact on people. According to the experts, eating three eggs every day is perfectly safe.
Health benefits of eating eggs
There are several benefits of eating eggs daily. Eggs are rich in protein, vitamin A, D, B12, B2, folate, iron, iodine, and other minerals. Eating eggs reduce the risk of cataracts and macular degeneration. They play an important role in cells, increase muscle mass, improve bone health, and help in weight loss.
Different studies have seen a linkage between egg consumption and a lower rate of heart diseases. These studies suggest that people who eat eggs regularly are less likely to develop certain heart diseases and strokes. However, these researches have also seen an increased risk of heart diseases in type 2 diabetic people who eat two eggs daily.
On the other hand, a controlled study found that few people with type 2 diabetes who ate two eggs per day did not show increased blood cholesterol levels.
Health effects depend on various factors like your diet, exercise routine, and smoking. When combined with the best anti-diabetic foods, eating eggs is advantageous for patients with type 2 diabetes who follow an LCHF (low carb high fat) diet.
How to consume eggs?
Many foods like mayonnaise, soufflés, icings, creams, and desserts contain raw eggs. Though these are pasteurized – they may be a cause of concern for some people. Egg consumption has become safe in recent years as a result of stringent safety measures. However, individuals must take precautions when cooking and eating eggs.
People with weak immunity must avoid lightly cooked eggs. Boiled, poached, and scrambled eggs are best to eat. Avoid fried eggs as they contain added fat content. It is important to carefully cook the eggs to avoid harmful bacteria. It is best to get organic eggs that are high in omega 3 fatty acids to reap the most benefits from eggs.
When eating eggs make sure to store them in a cool and dry place. Do not purchase eggs with cracked shells as they are more prone to infection.
How many eggs per day?
Based on various studies, it can be clearly stated that eating 1-3 eggs daily is safe. Unluckily, no studies have suggested that eating more than three eggs per day is beneficial. Eating more than this recommended range may harm your health.
Different people respond differently accordingly to their body types. A person who consumes more than three eggs may have a normal level of cholesterol compared to someone who consumes only one. So it all depends upon the body type.
Moreover, it is quite important to mention here that not all eggs are the same. Eggs we usually bought from supermarkets are factory-raised. These eggs are not as nutritious as organic eggs. These organic eggs are obtained from the hens that are raised in pastures. These eggs are rich in omega 3 fatty acids and other important nutrients.
Generally speaking, eating 2-3 whole eggs is perfectly safe to consume. They are packed with nutrients and are one of the healthiest food items on the earth.