Is It Safe to Eat Eggs Daily? Examining the Health Implications

Eggs have long been implicated as a staple food in the human diet, with their versatility and nutritional value making them a beloved ingredient in kitchens around the world. In recent years, consumption has significantly increased, with consumers seeking out a variety of types, including organic and layer eggs. This rise in consumption has been attributed to high-quality protein in egg yolk, an abundance of essential egg yolk nutrition and its excellent functional properties. However, the question of whether it is safe to consume daily or how many eggs I should eat a day has been a subject of much debate and research. This blog explores egg nutrition, its daily consumption and its benefits.  

Egg nutrition

Eggs are nutrient-dense food, which means they are loaded with high amounts of essential nutrients. A medium-sized egg contains 6.4 g of protein, 4.6g of total fat and 177mg of dietary cholesterol. Egg yolks are one of the few superfoods and natural sources of vitamin A and vitamin D, and their lipid matrix is believed to enhance the bioavailability of phytonutrients like lutein and zeaxanthin. Study shows that the cholesterol present in egg yolk does not have negative health implications. However, consuming eggs along with highly salted food, cheese and butter may increase the risk of heart disease. Eating only egg whites is recommended for individuals at a risk of heart disease to avoid cholesterol from egg yolk.  

In addition to vitamin D and vitamin A, egg yolks are also sources of minerals such as zinc and iron, making them a staple food for overall health and well-being. Though protein in egg yolk is not as high as in egg whites, it still contributes to your daily protein intake. Including both parts of the eggs in your meals can provide a balanced mix of nutrients.  

How many eggs should I eat a day?

The Dietary Guidelines for Americans recommend eating up to two to three whole eggs per day as part of a healthy diet. Moreover, many studies suggest that consuming two eggs in a day adds several benefits and keeps your stomach full and long-lasting. While there are many benefits of eggs, it is important to consider cholesterol levels before determining how many egg yolks to include in a day. It is best to consult with a healthcare provider or a registered dietitian to determine the right number of eggs for your needs.

Egg benefits

Weight management: Consuming eggs not only keeps you full but also helps in weight management. Eggs are low in calories but high in protein, making the best food for the weight loss journey. When eggs are consumed as a breakfast option, the protein and egg nutrition help you feel energised and full for longer. In addition, eggs help control cravings, support muscle growth, help in weight management and promote overall health.  

• Immunity booster: Eggs are packed with essential vitamins and minerals, including vitamin B12, vitamin D, vitamin A, and vitamin B6, as well as minerals like iron, zinc, and selenium. They support several bodily functions. Selenium poses strong antioxidant traits that help the body to recover from free radicals and fight against infections from the common cold and flu as well.  
• Boosts brain health: Eggs are a good source of choline and folate, which are nutrients important for brain development and function. Choline is crucial for memory and cognitive performance. When eggs are consumed daily, they regulate a person’s cognitive capabilities.  
• Promotes good cholesterol: Consuming eggs helps remove bad cholesterol (LDL) from the bloodstream and increases good cholesterol, that is, HDL levels. The misconception that eggs increase cholesterol is highly outdated. While eggs contain cholesterol, research has shown little impact on blood cholesterol in most people. Moderation and balanced utilisation are key to achieving good results from egg intake.  
• Skin health: Egg benefits skin health as they are an excellent source of nutrients such as selenium and biotin that support skin repair and revitalisation. The biotin helps to maintain a healthy skin complexion, and the amino acids in eggs promote collagen production, which keeps the skin steady and youthful.  
• Enhances eye Function: Egg yolk benefits eye health as it contains antioxidants such as lutein and zeaxanthin. These compounds aid in protecting the accuracy of eyesight even in older age. They help to prevent the risk of cataracts and age-related macular degeneration.
• Heart Health: While eggs contain cholesterol, recent research suggests that dietary cholesterol has a lesser impact on blood cholesterol levels than previously thought. The monounsaturated and polyunsaturated fats in eggs can actually help improve heart health.  
• Healthy pregnancy: Eggs are beneficial during pregnancy as they are rich in essential nutrients like choline and folate. Choline plays an essential role in foetal brain development and helps to prevent neural tube defects. Additionally, eggs contain iron, which helps reduce the risk of anaemia during pregnancy. Moderate consumption of thoroughly cooked eggs during pregnancy can help to achieve a balanced pregnancy diet.  
• Bone health: Eggs are the best source of vitamin D, which is important for calcium absorption and bone health.
• Versatile and convenient: Eggs are incredibly versatile and can be cooked in a delicious way, making them a better and easier option for meals and snacks.

Side effects of eating eggs daily

• If you are concerned about ‘how many egg yolks a day’ can be safely consumed. It’s also important to consider what you pair with eggs in your diet. If done correctly, the saying ‘an egg a day keeps you healthy’ holds true. While research and studies generally do not indicate any side effects from eating an egg daily, it is recommended to limit the intake to 1–2 eggs per day.  
• However, consuming raw eggs can pose a risk of food poisoning due to the presence of Salmonella bacteria, which can be found even in clean, uncracked eggs. Additionally, some individuals may have egg allergies, leading to symptoms such as nausea, bloating and flatulence. These individuals should avoid eggs.
• Eating raw eggs can also cause biotin (vitamin B7) deficiency, potentially leading to conditions like cradle cap in babies and seborrheic dermatitis. Therefore, it’s best to consume eggs in moderation and ensure they are properly cooked.

Conclusion

Adding egg whites and egg yolks to your diet contributes to overall well-being, ensuring a tasteful and complete source of diet. They are rich in essential nutrients and are generally considered safe when consumed cooked. However, it is crucial to consider the underlying health condition and cholesterol intake to maintain a healthy balance. Overall, eggs provide you with a well-rounded diet that has a delicious taste and instant energy and lowers your appetite.