ByJERUSALEM POST STAFF

Latest studies show consuming up to three eggs per day is safe and beneficial for most people.

Eggs have long been a staple in diets around the world, and recent discussions among nutrition experts emphasize their importance as a nutritional powerhouse that should be included in our daily meals. "Eggs are one of the only complete foods, providing protein and being little bombs of essential nutrients," emphasized naturopath Juliette Andreau.
Eggs were demonized for a long time due to their cholesterol content, fueled by the diet culture of the 1990s. However, today we know that dietary cholesterol is not the "great evil" we once thought, especially when consumed as part of a balanced diet. Many research studies did not find a link between egg consumption and increased blood cholesterol levels for most people.
Eggs are rich in choline, which is necessary for the functioning of the brain and nervous system, enhancing memory and cognitive functions. They also contain antioxidants zeaxanthin and lutein, essential for vision, as well as vitamin A, which supports eye health. Additionally, eggs provide antioxidants, including vitamin E, protecting the body from damage caused by free radicals. Vitamin D in eggs strengthens bones and supports the immune system.

Eggs are packed with protein, vitamins A, B, D, and E, choline, selenium, and zinc, making them one of the most complete foods available. They provide key macronutrients—proteins, carbohydrates, and fats—essential for tissue formation, regeneration, and energy. The nine essential amino acids in eggs contribute to repairing tissues, producing enzymes and hormones, supporting overall health.
"Eggs contain good quality fats, so they should be part of our daily diet," explained nutritionist Sandra Moñiño. She suggests consuming at least five eggs a week, noting that "two eggs represent a serving of protein, which is the recommended amount for each main meal." For healthy individuals, consuming one to three eggs daily is generally considered safe and can increase levels of good cholesterol (HDL). However, the safe number of eggs per day depends on factors including age, weight, gender, and physical activity.
When deciding how often to eat eggs, individuals should consider their overall health, family history, regular diet, and exercise routines. "Males can eat 2-3 eggs daily without serious consequences, especially if they lead an active lifestyle," noted Dr. Sunil Rana. He added, "Women can safely eat one or two eggs daily, as whole eggs provide the benefits of the yolk, which contains iron and folic acid."
Eggs are versatile and can be prepared in various ways, making them stars of the shopping cart and a staple on dining tables. They can enrich the diet with essential nutrients, whether consumed as a snack with a pinch of salt and pepper or used as a base for stuffed appetizers. The cooking method of eggs can influence the preservation of their nutrients. "Gentle cooking is the key. The ideal are soft-boiled eggs, poached, or in the shell: the yolk remains runny, so we preserve vitamins A, D, and choline, which are sensitive to heat," stated Andreau. She warns that by cooking eggs too intensely, in the form of hard-boiled eggs or omelets, we lose some of these precious nutrients, and the fats can oxidize.
The quality of the eggs also makes a difference. Andreau notes that organic eggs, free-range, or those from small producers are much better than industrial eggs. She recommends eating eggs every morning at breakfast due to their nutritional profile, making them one of the best foods to consume daily. "If one digests them well and has no allergy or proven intolerance, there is no problem eating them every day," specified Andreau.

Eggs are considered a superfood in the world of nutrition because they provide all the essential amino acids necessary for the body to function correctly and keep it healthy. The proteins in eggs help recover muscles from daily wear and enhance muscle gain, making them beneficial for active individuals. For people with an active lifestyle, including athletes, consuming two to four eggs is beneficial.
Eggs are high in protein and relatively low in calories, making them an excellent satiating food useful for those who want to lose weight quickly and healthily. Because eggs are rich in protein, they are more filling than other breakfast foods like cereal. A study found that people who ate eggs every morning had lower levels of hunger and tended to eat less throughout the day than those who ate oatmeal.
While eggs are high in cholesterol, with almost all of the cholesterol in the yolks, several studies showed no link between egg consumption and heart disease. Moreover, the antioxidants and other nutrients in eggs may reduce the risk of chronic health conditions like heart disease. However, individuals should consider their overall health when including eggs in their diet, as people with an increased risk of heart disease may not be able to consume eggs every day safely.
By including eggs in balanced meals and consuming them in moderation, one can benefit from their richness in protein and nutrients without worrying too much about cholesterol. Individuals should talk with their healthcare provider if they are unsure how many eggs they should eat daily. "The benefits of eating eggs are noticeable very quickly, especially if they replace a sweet option," explained Andreau. She suggests trying breakfast combinations like fried eggs with a slice of sourdough bread, half mashed avocado with a drizzle of lemon and some pumpkin seeds, or soft-boiled eggs with sautéed tomatoes and mushrooms with herbs, a bit of feta, and a handful of nuts.