Eggs in a Day: Eggs are among the most nutritious and cheapest sources of protein. Full of essential vitamins, minerals, and healthy fats, they are a common ingredient in most diets globally. But the question still remains, how many eggs can one eat in a day?
A large egg has approximately 6 grams of protein, 5 grams of beneficial fat, and a group of nutrients such as vitamin B12, selenium, choline, and antioxidants lutein and zeaxanthin. The egg white is predominantly protein, and the yolk transports a majority of the vitamins and beneficial cholesterol.
Egg yolks have come under attack for their cholesterol level — approximately 186 mg per egg. Previous guidelines called for restricting dietary cholesterol to 300 mg per day. Today’s studies indicate that for healthy people, dietary cholesterol has little effect on blood levels of cholesterol. Hence, moderate egg eating is usually safe for healthy individuals.
Most nutritionists concur that healthy individuals can safely consume one to three whole eggs a day. A study in the American Journal of Clinical Nutrition published in 2018 revealed that consuming as many as 12 eggs a week posed no adverse effect on heart health among individuals with normal levels of cholesterol.
But for those with particular health issues like diabetes, heart disease, or cholesterol, the advice is to see a doctor or nutritionist. Reducing egg yolks and consuming egg whites can still benefit from the protein without too much cholesterol.
Those with heart disease: Should restrict yolk consumption.
Diabetics: A few studies indicate a correlation between excessive egg eating and higher risk of heart disease.
People with genetic disorders: Such as familial hypercholesterolemia need to be careful.
Also Read: Top 7 Foods That Have High Protein Than Eggs
Eggs can be part of a healthy, balanced diet if eaten in moderation. 1–3 eggs per day is safe and healthy for most individuals. In order to be on the safer side, have them with vegetables, not fried ones, and maintain your overall diet fiber and healthy fat rich.
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