Is an egg a day good or bad? How many eggs a week is the healthiest?

In our daily diet, eggs are undoubtedly a common guest on the table and one of the nutritious choices. But the cholesterol content in eggs and its potential impact on heart health has always been a hot topic of public discussion. You may have heard more than once that eating eggs every day may increase the risk of cardiovascular disease. So, is eating an egg a day really harmful to your health?

Surprising Benefits of Eating Eggs

First of all, although each egg contains about 141–234 mg of cholesterol, this does not mean that eating eggs will increase the risk of cardiovascular disease. A study by the School of Public Health of Peking University included 416,213 people and explored the relationship between the frequency of egg intake and cardiovascular disease. The study found that compared with those who rarely ate eggs, those who ate one egg a day had an 11% lower risk of cardiovascular events and an 18% lower risk of death . In fact, in addition to cholesterol, eggs are also rich in a variety of ingredients that are beneficial to the prevention of cardiovascular disease, such as a variety of B vitamins, betaine, lutein, zeaxanthin and a small amount of Omega-3 fatty acids.

Secondly, the rich protein, vitamins and antioxidants in eggs can significantly improve the brain's prefrontal function and executive function. A study from the University of Eastern Finland confirmed the positive impact of eggs on brain health. The study recruited nearly 2,500 subjects aged 42 to 60, one of which ate an egg every morning and the other maintained a normal diet. The 22-year follow-up showed that the subjects who ate eggs performed better in memory, cognition and psychological tests, and the proportion of Alzheimer's disease was significantly lower than that of the group that did not eat eggs .

In addition, a study published in the American Journal of Clinical Nutrition by the University of Eastern Finland in 2015 found that eating four eggs a week can reduce the risk of type 2 diabetes by 38% . The nutrients in eggs, such as protein, amino acids, potassium, and magnesium, help restore pancreatic function, improve the body's ability to metabolize sugar, and help inhibit inflammation in the body, thereby reducing the risk of various chronic diseases such as diabetes.

Do not exceed this amount per week.

A study published in the European Journal of Public Health by a research team from China Agricultural University showed that the number of eggs consumed per week should not exceed 6. The study recruited 9,444 subjects aged 45 to 64 and found over 14 years that the amount of egg consumption was closely related to the risk of death: the risk of death did not change significantly for subjects who consumed less than 3 eggs and 3 to 6 eggs per week, while the risk of death increased by 35% for subjects who consumed more than 6 eggs per week .

A study by the Fuwai Hospital of the Chinese Academy of Medical Sciences pointed out that eating 3 to 6 eggs a week can significantly improve blood lipid metabolism for Chinese adults. The study included 60,952 adults, and a follow-up one year later found that people who ate 3 to 6 eggs a week had more ideal blood lipid indicators than those who ate less than 3 eggs a week.

Not recommended for consumption

Although some people believe that raw eggs can retain more nutrients, their safety risks cannot be ignored. The tiny pores in the egg shell allow pathogens such as Salmonella and E. coli to easily invade the egg . Once these contaminated raw eggs are ingested, they may cause food poisoning symptoms such as abdominal pain, diarrhea, nausea, and vomiting, and in severe cases may even be life-threatening. According to survey data in China, the proportion of illness caused by eating eggs contaminated with Salmonella is as high as 70%~80% .

It should be noted that soft-boiled eggs are extremely popular in some food cultures. However, this half-cooked state may cause the temperature of the yolk center to not reach above 60°C, making it difficult to completely kill Salmonella.

About 10% of eggs in China are contaminated with salmonella on their surface, and 64% of eggshells have serious E. coli exceeding the standard, which means that even eggs that look clean have safety risks that cannot be ignored. For those who cannot refuse soft-boiled eggs, it is recommended to choose eggs produced by regular manufacturers that have been strictly tested and marked as edible raw , and store and eat them strictly according to the instructions.
In addition, many elderly people like to use boiling water to brew and eat directly, but this method often does not allow the egg liquid to reach sufficient sterilization temperature in time. Therefore, you should be careful to avoid this method of consumption.

In order to maximize the retention of nutrients and ensure safety, it is recommended to cook eggs thoroughly. Keeping them at a boil for 3 to 5 minutes can solidify the egg white and just solidify the yolk, making the texture soft and tender, and the oxidation of nutrients is low .

To sum up, although eggs are a nutritious food, moderate intake is the key. According to research, eating 3 to 6 eggs a week is healthiest.