Much of the confusion around eggs has stemmed from the fact that egg yolks contain cholesterol. While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk.
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
Dr Sehrawat has emphasized on the rich egg yolk and why people should think before discarding it. "Egg white has great amount of protein and vitamin B2. But Egg yolk has different vitamins n minerals which are also hugely important for our body," she writes.
Side Effects of Eggs:
Daily consumption of eggs can result in an increase in good cholesterol as well as bad cholesterol, which can predispose an individual towards the risk of cardiac disorders. Consuming eggs in excess can result in weight gain due to the high amount of saturated fats.
Compared to egg whites, the yolk contains most of an egg's good stuff, including the bulk of its iron, folate and vitamins. The yolks also contain two nutrients—lutein and zeaxanthin—that support eye and brain health.
The egg yolk contains more nutrients than the white, including calcium, iron, zinc, copper, manganese, vitamin B6, folate and vitamin B12.
The yolk contains the fat and cholesterol content of an egg. If you want to get the nutrition of egg without the less-healthy nutrients, take out the yolk before cooking with eggs. When you take away the yolk, you lose many vitamins like A, D, E, K, as well as DHA. Egg whites have fewer calories and no fat.
Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
Is it OK to eat eggs every day? Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
Egg yolks contain the antioxidants lutein and zeaxanthine, which help protect the eyes from age-related macular degeneration. The yolk is also high in tryptophan and tyrosine, and amino acids that help prevent heart disease. Therefore, do not be afraid to eat the whole egg.
Most people discard the yolk because it is high in cholesterol, fat and sodium content. But if you consume eggs in a limited quantity, follow a healthy diet and exercise regularly, you need not be worried about cholesterol and fat content.
Summary. Eggs are a wonderful source of nutrition. Two to three eggs a day can be safely eaten as long as they are eaten as part of a healthy diet.
There is no specific number of eggs that a person should eat as part of a healthy diet. There may be some health benefits to eating a certain number of eggs, but more research into how many eggs a person should eat per day is necessary.
Ideally the best egg is organic, pastured (or free-range), USDA A or AA, stamped with the Certified Humane or Animal Welfare Approved seal.
“Eating two eggs each morning only offers you around 12 grams of protein,” says Horton. “To meet that 30-gram threshold, you'll need to step up the egg intake or layer in other protein sources.” Keep in mind: Upping your protein intake isn't just about building more lean muscle mass.
However, doctors still recommend that around 60% of the proteins come from eggs. So, it is recommended to eat no more than a couple of eggs daily. People who have acute liver problems should consult their doctor before starting a diet that includes egg whites.
The American Heart Association suggests(link opens in new window) one egg (or two egg whites) per day for people who eat them, as part of a healthy diet.
Eggs contain quality protein and are also a source of healthy fats like omega-3. According to the Heart Foundation, you can safely eat up to six to seven eggs each week, or no more than one per day on average.
If you're healthy, it's totally fine to enjoy about two eggs per day or around 12 per week. If you have high cholesterol, heart disease, or diabetes, you can eat eggs, but you might need to cut back a little bit. (Your doctor can help you figure out how many you can safely eat per day/week.)
Are eggs good for building muscle? Muscles need protein to repair and grow. Eggs are rich in high quality protein – supplying all 9 essential amino acids - and are therefore an ideal choice for post-workout nutrition. The greater your muscle mass, the more calories you burn, even when resting.
There are roughly 3 grams of protein in a single egg white — half that of the whole egg — so it's important to stick to 8 egg whites or less per day.
Bottom Line. If you simply prefer the taste of egg whites, there's no harm in enjoying them. But while egg whites are healthy, you're much better off eating the whole egg, as the yolks are where the nutrition benefits come into play.
After chicken breasts and protein shakes, few protein options are more prevalent in a bodybuilding diet than egg whites. That's because egg whites are a nearly pure source of protein, containing almost 100% of their calories from this macro with virtually no fats or carbs.