Should you eat eggs every day?

Eggs are considered a "superfood" rich in nutrients, providing high-quality protein with all the essential amino acids. However, many people wonder if eating a lot of eggs every day will affect their health.

Eggs are considered a "superfood" with many nutrients - Illustration image.

Does eating eggs really increase "bad" cholesterol?

According to Dr. Nguyen Quoc Anh, Deputy Head of the Department of Food Microbiology & Molecular Biology at the National Institute of Nutrition, egg yolks are a rich source of important micronutrients such as lutein and zeaxanthin (good for the eyes), choline (good for the brain and nerves), and vitamins A, B, and D.

One large egg (50g) provides 270 IU of vitamin A, 41 IU of vitamin D, 6g of protein, and only 72 calories.

Despite being one of the most nutritious, convenient, and versatile foods, there are still some questions and concerns surrounding egg consumption, particularly regarding cholesterol content and its impact on cardiovascular health.

Previous health concerns focused on the high cholesterol content in egg yolks (approximately 180-200mg per egg), which was thought to be linked to cardiovascular health.

We know that the cholesterol in eggs comes from the yolk, and numerous large-scale cohort studies have shown that high levels of cholesterol in the blood, especially LDL (bad) cholesterol, increase the risk of cardiovascular disease. Therefore, avoiding cholesterol in the diet seems logical.

However, recent studies have clarified several points: egg yolks contain both lecithin and cholesterol, but lecithin is believed to help partially inhibit cholesterol absorption.

Furthermore, most of the cholesterol in the body is synthesized by the liver (accounting for 80%), not from food. What stimulates the liver to produce cholesterol is saturated fat and trans fat in the diet, not cholesterol from food.

A controlled clinical study also showed that eating two eggs a day as part of a diet low in saturated fat did not increase LDL ("bad") cholesterol.

Therefore, eggs—with only about 1.5g of saturated fat per large egg—are a healthy food for healthy individuals when consumed in moderation.

Eggs are good, but how many are enough?

When it comes to eating eggs, there's no one-size-fits-all formula. Whether or not to eat eggs daily depends on each individual's overall diet, eating habits, health status, and risk factors.

This also explains why recommendations on egg consumption vary greatly and are highly specific to each country, reflecting cultural habits, daily diets, demographics, and actual nutritional consumption levels of the population in that particular nation.

For example, Germany recommends a cautious limit of 1 egg per week, Spain allows a maximum of 4 eggs per week, and Ireland up to 7 eggs per week. The 2023 Nordic Nutrition Recommendations conclude that moderate consumption (maximum 1 egg per day) is part of a healthy diet.

In the United States, the 2020-2025 Dietary Guidelines for Americans (DGA) removed the 300mg daily cholesterol limit, instead recommending consuming the "lowest possible" amount of cholesterol while maintaining a healthy diet.

The American Heart Association (AHA), in its updated 2023 guidelines, also states that one egg a day is reasonable for healthy adults.

In Asia, China recommends 300-350g of eggs per week (equivalent to 5-7 eggs). Japan, however, doesn't have specific recommendations, yet the Japanese have one of the highest egg consumption rates in the world (approximately 340-350 eggs per person per year, or almost one egg per day). So, how many eggs are enough?

According to Dr. Quoc Anh, for healthy adults without underlying cardiovascular, liver, or lipid disorders, studies show that eating one egg a day is safe, as long as it is part of a balanced diet.

For high-risk groups (diabetes, cardiovascular disease, high cholesterol), those at high risk of cardiovascular disease, type 2 diabetes, or high blood cholesterol levels, recommendations regarding egg consumption are stricter.

Several observational studies have shown an association between high egg consumption and cardiovascular disease risk in people who already have diabetes.

Therefore, some nutritional guidelines recommend that this group should limit egg consumption to a moderate level of 2-3 eggs per week, while controlling saturated fat intake (less than 13g of saturated fat per day) and cholesterol intake to the lowest possible level.

For groups with special nutritional needs (children, pregnant women): The World Health Organization (WHO) recommends that children have a diverse diet including meat, fish, or eggs daily, as these are important animal sources that help meet the high nutritional needs during periods of rapid growth.

The U.S. Department of Agriculture and the Department of Health recommend that children aged 12-23 months consume approximately 50g of eggs per week (equivalent to one large egg per week). For other age groups, including older children and pregnant women, the U.S. Dietary Guidelines do not set specific limits on egg consumption.

Instead, eggs are considered an option within the "protein food" group. The general recommendation is to eat a variety of foods in this group, including lean meats, poultry, seafood, beans, nuts, and soy products.

LINH HAN

Source: https://tuoitre.vn/co-nen-an-trung-moi-ngay-20251215113113286.htm