Is It Ok to Eat Eggs Every Day?

Last updated on July 16th, 2023 at 03:30 pm

10 minutes read.    

You know what, once the general public accepts that dietary cholesterol is not a concern for cardiovascular disease risk, foods that have been labeled as high-cholesterol sources, including eggs, may be appreciated for their various other dietary components.

Are you aware that the 2015 United States Department of Agriculture (USDA) Dietary Guidelines for Americans removed the upper limit for dietary cholesterol, emphasizing that eggs no longer need to be restricted?

Furthermore, many studies conducted in healthy and non-healthy populations clearly indicate that eggs do not increase the biomarkers associated with heart disease risk.

Rather, eggs contain several nutritional components which protect against chronic disease, including lutein, zeaxanthin, choline, vitamin D, selenium, and vitamin A, as well as protein which is the father nutrient in eggs.

You and I know that eggs are delicious. But did you know they can also reduce your risk of a laundry list of diseases, protect your skin and eyes from ultraviolet rays (UV) damage, and improve liver and brain function?

 It’s true, and these are just a few of the amazing potential benefits of egg nutrition.

Have this in mind and let’s dive into the true fact I have for you today.

Today, you’re going to learn the vital nutritional benefits of eggs you should take seriously, what you’re missing if you avoid eggs, different egg recipes you can enjoy, the number of eggs required for you a day, and things you should avoid about eggs.

 Feel free to skim ahead if any of the topics catch your eye.

In this article:

• Eggs Nutrition Facts
• 7 Health Benefits of Eating Eggs
• Different Eggs Recipes
• Dosage
• Is It Ok To Eat Eggs Every Day?
• Who Should Not Eat Eggs
• Risk And Egg Allergy
• Conclusion

Always remember, the yolk and egg white contain different sets of nutrients, and the way you boiled or prepared eggs can have an impact on their overall nutritional value. Also, the nutrition amount in eggs varies with size.

Eggs Nutritional Facts (vital nutrients)

Hard-Boiled Egg

Hard-boiled eggs’ nutrition profile is high in protein, low in total fat, and rich in several important nutrients, including selenium, riboflavin, and vitamin B12.

One large hard-boiled egg contains the following nutrients:

• 78 calories
• 0.5 grams carbohydrates
• 6.5 grams protein
• 5.5 grams fat
• 15.4 micrograms selenium (22 percent daily value)
• 0.3 milligrams riboflavin (15 percent daily value)
• 0.6 micrograms of vitamin B12 (9 percent daily value)
• 86 milligrams phosphorus (9 percent daily value)
• 0.7 milligrams pantothenic acid (7 percent daily value)
• 293 International Units of vitamin A (6 percent daily value)
• 22 micrograms folate (5 percent daily value)

Now let’s compare the nutrition profile of egg whites and yolk:

Egg White

The amount of nutrition in egg white versus yolk can vary quite a bit. In particular, egg whites are lower in calories and fat but are a good source of high-quality protein.

However, the egg white nutrition profile contains a smaller range of micronutrients and is lower in certain vitamins and minerals, such as selenium.

One large egg white contains the following nutrients:

• 16 calories
• 0.2 grams carbohydrate
• 3.5 grams protein
• 0.1 grams fat
• 0.1 milligrams riboflavin (9 percent daily value)
• 6.6 micrograms selenium (9 percent daily value)

Egg Yolk

Egg yolks are higher in calories and fat compared to egg whites, but lower in protein.

The egg yolk nutrition profile also boasts a much broader array of important vitamins and minerals, including selenium, phosphorus, and vitamin B12.

One large egg yolk contains the following nutrients:

• 54 calories
• 0.5 grams carbohydrates
• 2.5 grams protein
• 4.5 grams fat
• 9.5 micrograms selenium (14 percent DV)
• 66.3 milligrams phosphorus (7 percent DV)
• 0.3 micrograms of vitamin B12 (6 percent DV)
• 24.8 micrograms folate (6 percent DV)
• 0.5 milligrams of pantothenic acid (5 percent DV)
• milligrams riboflavin (5 percent DV)
• 18.2 International Units of vitamin D (5 percent DV)
• 245 International Units of vitamin A (5 percent DV

“You know what, am going to give you a bonus at the of this session so do well to stay till the end”

Eggs’ nutrition profile varies with size

Closely look at this picture to understand what I mean here.

Image Credit: Shutterstock photo

7 Health Benefits of Eating Eggs

1. Eggs are rich in protein.

Eggs are all protein-rich foods. It contains all nine essential amino acids.

Your body uses dietary proteins to build and repair tissues as well as to produce hormones and enzymes.

The average person needs 0.8 grams of protein per kilogram of body weight to carry out basic life functions, according to Mayo Clinic.

So a person weighing 150 pounds needs at least 55 grams of protein per day.

It’s important to regularly consume complete protein sources so your body can properly carry out functions like muscle recovery and nutrient transport,” says Mackenzie Burgess, RDN, a registered dietitian-nutritionist.

Eating eggs at breakfast can also lead to a decrease in Calorie intake later on, which may be beneficial for weight management, says an August 2020 study in the International Journal of Environmental Research and Public Health.

To get the most protein out of your eggs, eat the whole egg and not just the egg white.

If you’re used to whizzing up egg-white omelets, you may be missing out on precious protein.

A whole egg contains 6.24 grams of protein, and an egg white contains only 3.64 grams, says the United States Department of Agriculture

2. Eggs help your Brain Function

Eggs contain a number of nutrients associated with keeping your mind in tip-top shape, most notably B vitamins and choline.

Several B vitamins, including vitamin B12, vitamin B6, and folate, are essential for healthy brain function, according to a February 2016 review in Nutrient.

A diet rich in choline is also associated with a reduced risk of dementia, says a July 2019 study in the American Journal of Clinical Nutrition.

In children, eating eggs may help support cognitive performance.

 Egg yolks were linked to higher short-term learning, memory, and attention, says a June 2019 study in Current Developments in Nutrition.

3. Eggs contain high Antioxidants

Eggs contain natural compounds with antioxidant properties, according to an October 2015 review in Nutrition.

Antioxidants help reduce cell damage from free radicals and are widely considered to be a crucial part of a nutritious diet.

Eggs are a source of the antioxidants, lutein and zeaxanthin, which accumulate in the retina of the eye and contribute to eye health, says Jerlyn Joes, MPA, RDN, a registered dietitian-nutritionist in Atlanta.

Getting enough of these antioxidants is also linked to a reduced risk of developing cataracts and slowing down the progression of age-related macular degeneration (two common eye disorders that can lead to blindness), says February 2017 analysis in nutrition suggest.

The antioxidants may also help protect against the damage of blue light from sunlight, your TV screen light, and computer screen, says Jerlyn Jones.

4. Make your skin healthy

Chicken eggs have advanced from food to skin health therapy.

Besides protecting eye health by filtering out certain light wavelengths, the lutein and zeaxanthin found in the egg nutrition profile also help keep your skin healthy as well.

By filtering out the more harmful blue spectrum rays, these carotenoids slow down the oxidative damage that light can wreak havoc on your skin, specifically by ultraviolet rays, to reduce signs of aging and optimize skin health.

I hope you’re getting value.

5. Contain Omega-3 fatty acids

All eggs contain some omega-3 fats from the chickens’ natural feed, roughly 25 mgs each of docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

 Given that the studies about omega-3 benefits suggest the consumption of 500 to 1000 mg DHA and eicosapentaenoic acid (EPA) combined, the amount in eggs is inconsequential.

To increase the content the chickens are fed flaxseed. But flaxseed contains only ALA, not DHA.

Although in the chicken’s body, some ALA is converted to DHA. No matter how much flaxseed the chickens are fed, their eggs may still contain 100 mg DHA.

However, this can be boosted to about 150 mg by feeding the chickens algae, which after all is where fish get their omega-3 from.

But if you eat an egg a day, over a week, you can get an amount of omega-3 equivalent to a single f ish meal.

6. Good source of Choline

Choline, a nutrient found in high concentration in the egg, can optimize brain development in the fetus and newborn, lower the risk of neural tube defects, reduces heart disease risk, and lower breast cancer risk.

Egg yolks are the most concentrated source of choline in the American diet, providing 680 milligrams per 100 grams.

Average choline intakes for older, children, men, women, and pregnant women are far below the adequate intake established by the Institute of Medicine (IOM).

However, taking at least one per day consistently can supply your body with a good amount of Choline required.

7. High source of Vitamin D.

Eggs are one of the highest natural sources of vitamin D.

An average serve of eggs provides 82% to help you achieve the recommended vitamin D intake. New Research in Australia, reveals eggs contain 82% of daily vitamin D intake

Vitamin D is essential for the body to absorb calcium effectively, which is important for bone health and muscle function.

Severe vitamin D deficiencies could have major health ramifications – linked to serious conditions such as osteoporosis, diabetes, and multiple sclerosis.

“Eggs might be able to help keep vitamin D levels high to lower the risk of disease, maintain strong bones and teeth, as well as lowering the risk of cardiovascular disease.

Eggs are a highly nutritious food and should be included daily as part of a healthy and balanced diet, said Dr. Mansberg.

In addition, to prove the amount of Vitamin D your body absorbs from eating eggs. Here is a result of May 2014 research on Vitamin D fortification of eggs for human health.

The result of the study thus “contents of vitamin D₃ and 25-hydroxy vitamin D₃ in egg yolk increased significantly with increasing dietary concentrations”. 

This implies that if you can add one egg to your meal daily your body will meet up with the daily required amount of vitamin D.

What happens to Your Body when you eat Eggs?

Now having known all the health values of eating eggs, I believe you can answer the above question. But let’s discuss it a little.

When you’re eating one or two eggs per day over a period of time, all the egg nutrients will accumulate and your body system will use them accordingly to provide your body the required nutrients to fight unnecessary disease, as well as keeping your body in healthy condition.

Eggs Recipes

There’re various ways you can prepare eggs and blend them with other food to get a balanced diet irrespective of your country.

Whenever you want to prepare or buy an egg recipe from an eatery make sure there’s some quantity of carbohydrates in the recipe because your whole body needs glucose for energy.

Though protein can be metabolized and used as a source of energy for the body it’s not the “preferred” source of energy. So do well to balance your egg recipe anytime.

Different Eggs Recipes you can enjoy.

Now let me show you about seven delicious egg recipes you can try out.

Sausage and Egg Sandwich

Burrito for breakfast.

Jammy Egg Toasts

Scotch Eggs

Smashed Avocado Toast with Egg

Easiest Scrambled Eggs

Egg stew or egg sauce.

Dosage

Your 6 months child should take half a soft-boiled egg per day, 7 years should take one egg per day and 20 years should take three eggs per week.

For a healthy adult with normal cholesterol levels and no significant underlying heart disease risk factors, some research suggests that 1–2 eggs per day are safe.  It can even be healthy and benefit your heart health.

However, if you have any health concerns associated with heart, diabetes, or cholesterol, talk to your medical professional before subjecting you to daily egg recipes.

If you’re a bodybuilder you need from 4 to 15 eggs per day depending on the body mass you want to achieve and this should be medically monitored.

And very importantly, as a bodybuilder, you shouldn’t consume any type of eggs you see.

Try purchasing eggs from the supermarket or buying directly from a well-known hygienic poultry that feeds their chicken well.  Or better allow your egg consumption to be monitored by a precise organization.

Is Ok to Eat Eggs Every day?

I guess you know the answer now from what you have learned so far.

Anyways, let me help to clear you more.

The capital answer is YES. It’s obvious you really need to consume eggs every day. It’s true

Who should not Eat Eggs Every day?

If you have high Low-Density Lipoprotein- LDL (bad cholesterol) levels, overweight or obese, have a chronic disease like diabetes, or have a family history of heart disease, it may be best to eat not more than 1 egg per day or 4–5 eggs per week.

And your egg intake should be monitored by your doctor.

Risks and Egg Allergy (Things you should avoid)

Unfortunately, egg allergies are one of the common food allergies in the U.S., with some research suggesting that approximately 1–2 percent of all children in the U.S. develop allergies to eggs and egg products. However, most people don’t have any issues eating soft-boiled eggs.

If you notice any symptoms like hives, itching, swelling, or stomach upset after consuming eggs, it’s best to discontinue consumption. But monitor how your body system reacts to what you eat to ascertain which particular food is causing the allergy.

Some research indicates that consuming eggs baked into pastries and baked goods can elicit less of an allergic reaction than consuming whole eggs on their own.

In fact, it’s estimated that around 70–80 percent of those with an allergy to eggs can tolerate baked goods containing eggs, like muffins and cakes.

However, it’s best to exercise caution consuming any products containing eggs if you have an allergy.

Let me recap, if you have any health concerns associated with the heart, liver, or kidney, talk to your medical professional before subjecting you to any daily egg recipes.

Bonus

How to boil eggs

Image Credit: istockphoto

How do you boil your eggs in the kitchen?

I personally like soft-boiled eggs, so I normally boiled eggs between 15 to 16 minutes at most or opt for scrambling the eggs.

Recall I earlier mentioned DHA and ALA as the major component of omega-3 fatty acids contained in eggs. Let me break down its functions for better understanding.

 

Docosahexaenoic acid (DHA) is essential for the growth and functional development of the brain in infants. DHA is also required for the maintenance of normal brain function in adults.

The inclusion of plentiful DHA in the diet via eggs improves learning ability, whereas deficiencies of DHA are associated with deficits in learning.

ALA on the other hand, was shown to increase levels of brain-derived neurotrophic factor (BDNF), a widely distributed protein that in the brain carries out diverse functions, including neuronal maintenance, learning and memory, neuronal survival, and neurogenesis.

Wow! This information about eggs is quite valuable, right?

Conclusion

Always remember, the yolk and egg white contain different sets of nutrients, and the way you boiled or prepared eggs can have an impact on their overall nutritional value. Also, the nutrition amount in eggs varies with size.

The York is rich in vitamins and minerals with little protein while the egg white is high in protein but lack vitamins and mineral. As a result, you must consume whole eggs to get all the health benefits of eggs.

Eggs are rich in protein (essential amino acid), antioxidants, omega-3 fatty acids (DHA), choline, selenium, vitamins A and Bs, etc. All these nutrients help to build lean muscles, improve your skin, eyes, and brain health, and help you maintain a healthy weight. 

Eating one to two eggs every day helps to reduce the number of calories that enters your body daily because it gives you satiety for long hours thereby reducing your rate of consuming more food.

 If you notice an allergy after eating eggs or products containing eggs, discontinue consumption and take caution to monitor your body to ascertain which food is actually causing the allergy if it’s eggs then you can stop consumption.

If you have any health concerns related to the heart, kidney, or liver consult your doctor before opting for daily egg consumption.

I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!

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