In terms of nutritional value, eggs pack a powerful punch. They are chock full of protein—really essential amino acids, vitamins B and D, selenium, and antioxidants. Eggs help even stabilize blood-glucose levels. And those aren’t any old antioxidants. The type conveyed in these ivory orbs protect against heart disease, cataracts, muscle degeneration and even certain cancers. So with all that, is it finally okay to eat eggs every day? Unfortunately, that’s where things get murky. One study published in British Medical Journal in 2003 found that an egg a day proved no increased risk in cardiovascular risk. That study followed 115,000 adults for 14 years to arrive at their results. Since yolk is heavy, some nutritionists recommend eggs since they fill you up, causing you to eat less. Two other studies, one in 2011 the other in 2013, found that eggs were more satiating, causing those who ate them for breakfast or lunch to eat less at later meals. This could help with weight control leading to less heart disease, the number one killer on earth.
There are stipulations however. Eggs contain saturated fat which has been known to raise LDL or “bad” cholesterol levels, and so increase the risk of heart disease. There is around 1.6 grams of saturated fat in one large egg. 300 milligrams daily is the recommended amount for the average person, 200 milligrams for those who have high cholesterol, type-2 diabetes or heart disease. One 2012 study following 1,231 adults around age 40, found that those who ate the most egg yolks had plaque buildup in their arteries nearly as bad as, but not as bad as those who smoked. There have been many who question this study and it has resulted in a lot of controversy. Another study published in The New England Journal of Medicine found that lecithin in eggs helps to form the compound trimethylamine N-oxide (TMAO). This in turn is linked to cardiovascular events such as heart attack and stroke. With all this in mind, the best recommendation is to follow the guidelines of the American Heart Association. That’s to eat up to one egg per day or seven per week.