Can we consume eggs daily?

You must be familiar with the saying “ An apple a day keeps a doctor away!” but its time to change the obvious. In today’s revolutionary world, eggs are often found to have a bad reputation because of the high cholesterol content. But we think eggs are pretty underestimated as a healthy food item often because people are not well informed about its nutritional benefits. This article might change your perspective completely if you think eggs are not meant for daily consumption. We will provide all the facts that you need and try to find out if the apple can be replaced with the egg to keep the doctor far away from us.

The eggs are a high source of cholesterol. This is indeed true. An egg contains more than half the daily requirement of cholesterol required by our bodies. But do you really think, the egg which can turn a single cell into a full grown chicken can have bad nutritional values? It's like questioning the natural nutritional values of a mother’s womb when it is meant to nurture the child.

Cholesterol is essentially vital for our body. Not many know much about it completely. People often relate cholesterol with heart disease and a reason for early death. But did you even know that cholesterol is so much essential that it is needed by every membrane of our cell?

The daily recommended intake of cholesterol is 300 mg and an egg provides us with 212 mg of it, that is more than half of our daily requirement. Having a cholesterol-rich diet does not necessarily raise the cholesterol level in our blood. Normally when our body does not meet the daily requirement of cholesterol, our liver produces it. But when we consume cholesterol-rich food our liver produces lesser cholesterol to even it out. People with a history of high cholesterol levels or cardiac issues should definitely avoid cholesterol-rich food items. Otherwise, cholesterol is needed by our body just like any other vital nutrient.

High-density lipoprotein also known as HDL is often referred to as the good cholesterol. People who have higher levels of HDL in their body stand at a lower risk of having any strokes or heart diseases. The reason why egg has a bad reputation is because of the high amount of cholesterol it contains but to your surprise, the egg houses a rich amount of ‘good cholesterol’ and not the ‘bad’ one! That means, eating eggs daily is quite healthy and an easy way to increase the HDL levels that will help to keep you away from cardiac and other health problems. Did you know? Eating a few eggs daily for 6 days continuously is not at all bad, in fact, it increases your HDL to a whopping 10% which is enough of a reason to say ‘yes’ to eating eggs daily!

Not many are aware of Choline, a substance that is required by the body but is not usually provided with. Choline is a very essential substance which is grouped with Vitamin B for the well being of the body. It is required to build the cell membranes that are used to produce signalling molecules in the brain clubbed with many other functions. Deficiency of choline reaps very serious symptoms, fortunately, it is rare till now. Eggs are a storehouse of choline and a single egg caters our body with 100 mg of this very important nutrient.

As per scientific research, people can safely consume up to 3 eggs daily and more than that is sailing in unchartered waters. Though there have been reports of people who consume 25 eggs on a daily basis and was found to have a normal cholesterol level and good health, but we must not emulate this.

Apart from the basic difference between the popular category of white and brown eggs, there are certain eggs that are omega-3 enriched eggs or from the hens that are raised organically. The significant difference in these eggs is that they have a very rich amount of fat-soluble vitamins along with omega-3. Usually, the eggs that we get in the supermarket are basically factory produced from the chickens that are only fed grain-based feed. But none-the-less these eggs too can be safely consumed by any healthy adult in a quantity of 3 to 5 on a daily basis without any complication or health issues. Despite the major difference in the colour and cost of brown and white eggs, there is hardly any nutritional difference between the two. Consuming either is as safe as the other.

In the growing age, vitamins and nutrients are required in abundance by a child's body. 2 or more eggs can be consumed by children depending on their appetite. Parents should not worry about the number of eggs their child eats as eggs are a very fulfiling meal and the child himself would not eat too many. In case they do, there is no harm.

As you know, protein is the main building block of the human body. It is used to make all the molecules and tissues that serve both functional and structural purposes. Protein-rich food items should be eaten in a good amount to cater to bodily requirements. A single egg contains about 6 grams of protein. Eggs are also packed with amino acids that help the body to completely utilise the protein in the right way. Eating generous amounts of protein can increase muscle mass, optimise bone health, lower blood pressure and aid in weight loss. These are only a few benefits our body derives from eating eggs. The list is pretty lengthy because of so many health benefits a single egg provides us with.

Eggs are often unfairly demonised because of lack of knowledge even when they have so many benefits to offer. They are a fulfilling meal that provides us with lots of nutrition in an adequate amount. They are very low in calories and therefore help in losing weight. No studies have found any ill effects of eating too many eggs. It will be indeed safe to say by now that an egg a day keeps the doctor away!