Besides being delicious and tasty, eggs are very popular with many people because of their various benefits.
Starting from making it a muffin or vegetable omelette, scrambled eggs with fried rice, to simple fried eggs, making eggs even more loved.
However, can we eat eggs every day?
To answer this, consider the explanation of dietitian Susan Campbell, RD, as reported by the Cleveland Clinic below.
Well first of all, please note that an egg can provide us with six grams of protein and is rich in vitamin A, vitamin E, vitamin B12, vitamin B9 (folate) and lutein.
“For those who have a minimal budget, eggs can be a source of quality and nutritious protein,” said Campbell.
The benefits of these vitamins can be seen below.
Egg whites and yolks also have different properties.
Egg whites contain about 60 percent of the total amount of protein in eggs, while egg yolks contain more saturated fat and cholesterol.
Furthermore, studies examining the fatty acids in egg yolks have shown that egg yolks have anti-inflammatory properties, antioxidant properties, as well as help improve memory and provide cardiovascular protection.
Then when eaten whole, other studies have shown eggs can have a positive impact on muscle mass, although more research is needed.
Can eggs be consumed every day?
The answer is yes. Provided, we do not have a history of cardiovascular disease and have healthy blood cholesterol levels.
If you have cardiovascular disease or high cholesterol levels, limit your egg consumption to only three to four whole eggs per week, which is something that everyone, including healthy people, should adhere to.
The reason is, egg yolks have saturated fat and can increase levels of LDL cholesterol (bad cholesterol) in the blood, so even though it is safe for those who are healthy, it should not be consumed every day.
Then, it is important to consider other foods that are eaten with eggs.
“When cooking eggs, it’s best to avoid adding additional animal fats like butter, bacon fat and lard because they contain saturated fat as well,” advises Campbell.
“It’s better to use olive oil or some kind of vegetable oil instead. In fact, you can make egg whites look delicious without adding a lot of animal fat by sautéing them with vegetables, salsa, or other herbs.”
Keep in mind, high cholesterol content can cause heart disease, hyperlipidemia (high cholesterol), and type 2 diabetes. So, you should reconsider before eating whole eggs every day.
We can also consider buying organic eggs.
This is because the yolks from these eggs tend to have less cholesterol and higher levels of lutein.
In fact, in one study, researchers found that consuming one organic egg a day could increase lutein levels without increasing cholesterol levels.”
Then, Campbell also said that he understands that some people over the age of 65 are starting to worry about eating eggs every day because of the high cholesterol risk.
However, Campbell says that research has shown that cholesterol in people aged 65 and over is not significantly affected by diet, in contrast to those in their 30s and younger.
Therefore, seniors can eat up to two whole eggs per day if they have normal cholesterol levels.
“For seniors, it can be an excellent source of protein,” says Campbell.