eggs
Natural eggs from chickens for sale at a farmers' market in Annandale, Virginia, August 8, 2013.Photo: PAUL J. RICHARDS/AFP/Getty Images
How many eggs are safe to incorporate into a diet has been a point of contention among medical experts for years, but research showed the benefits of eating eggs may outweigh the possible risks.
Some medical professionals claimed eating eggs will shorten one's lifespan because of their cholesterol content, while others hailed the health benefits of eating eggs because of the variety of nutrients they provide.
“For the average person, two eggs daily is totally fine,” Keri Gans, R.D., author of "The Small Change Diet," said.
Research showed people who ate three eggs per day while on a weight loss diet achieved significant results.
Egg yolks have been proven to contain 90 percent of calcium, iron, phosphorus, zinc, thiamin, B6, folate, pantothenic acid and B12 of the egg. The yolk holds fat-soluble ingredients like vitamins A, D and E. For most people, eggs will not increase cholesterol or risk of heart disease.
While eggs are high in dietary cholesterol, they are low in saturated fat, which is actually a bigger factor in raising blood cholesterol levels, according to the 2015-2020 Dietary Guidelines for Americans. A medium egg contains around 100 mg of cholesterol, which is one-third of the 300 mg recommended daily limit.
breakfast
Eggs, cheeses, salad, orange juice, coffee and fresh baked bread at Aroma espresso bar on March 11, 2008 in the central Israeli town of Hod Hasharon.Photo: David Silverman/Getty Images
Another benefit provided by eggs is their major protein content — one large whole egg contains 6.3 grams of protein. Eating eggs has been proven to give humans complete protein, which provides all the amino acids needed for survival. One whole egg provides 20 percent of the recommended daily protein intake for women and 17 percent for men.
People who have diabetes, high cholesterol or heart disease should limit their consumption of eggs as they should limit their cholesterol intake to 200 mg per day.
To include eggs in the average diet, they must be balanced with other nutrient-rich foods, such as fruits and vegetables. The way eggs are prepared is a huge part of how they affect the body — limiting use of oil when making eggs and including egg whites in preparations are some ways to ensure their health benefits outweigh their possible risks
