For years, eggs were blamed for raising cholesterol and heart disease risk. Today, research shows that for most healthy people, eggs are not harmful—and can actually be very beneficial. A large egg has about 186 mg of cholesterol, but studies reveal that dietary cholesterol has little effect on blood cholesterol for most people. Unless you have a genetic cholesterol condition, heart disease, or a doctor’s restriction, one to two eggs daily is generally safe.
Nutritional Benefits of Eggs
High-quality protein with all nine essential amino acids
Healthy fats, including omega-3s
Vitamins A, D, E, B12, folate, selenium
Choline, vital for brain health
Antioxidants lutein and zeaxanthin for eye protection
Health Perks
Preserve muscle mass
Support memory and mood
Protect eyesight
Promote fullness and curb snacking
Raw vs. Cooked
Raw eggs carry a small salmonella risk; cooking makes them safer while still keeping most nutrients. If you prefer raw, use pasteurized eggs.
Who Should Limit Eggs
People with heart disease or genetic cholesterol issues
Those with egg allergies
Anyone on a prescribed low-cholesterol diet
Bottom Line
Eggs are nutrient-packed, versatile, and safe for most adults. Eaten in moderation—especially with vegetables, whole grains, and healthy fats—they can boost overall health rather than harm it.
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