How Many Eggs Should You Eat Every Day for Better Health? How to Eat Them

 

Do you eat eggs regularly? Eggs are a highly nutritious food, rich in protein, essential fatty acids, vitamins, minerals, and more, making them an ideal natural food source. However, some people worry that eating eggs daily might raise cholesterol levels and affect cardiovascular health.

 

Are Eggs Beneficial or Harmful to Your Health When Eaten Daily?  

Research shows that eating 1 to 6 eggs per week can help extend the lifespan of elderly individuals and reduce the risk of cardiovascular death. Compared to those who don’t eat eggs, consuming 1 to 6 eggs weekly is associated with a 29% reduction in cardiovascular disease mortality and a 15% reduction in overall mortality.

Previous studies have shown that for people with high cholesterol, eating eggs increases the risk of death. Therefore, this study also looked at participants with and without lipid abnormalities. The analysis found that, compared to not eating eggs, consuming 1 to 6 eggs per week reduced the risk of cardiovascular disease death by 27% in participants with lipid abnormalities, and by 43% in those without. This suggests that even for people with lipid abnormalities, eggs may still offer benefits.

 

Recommended Daily Egg Consumption for Different Groups of People  

Obese Individuals: Control Overall Food Intake, Including Eggs  

Egg consumption for obese individuals should be based on their overall diet structure. If they maintain a light diet, steaming or boiling eggs to provide high-quality protein and minerals, along with plenty of fresh fruits, vegetables, whole grains, and dietary fiber, can be part of a healthy weight-loss plan. However, egg consumption should also be adjusted based on lipid levels. If someone is both obese and has high lipid levels, it's better to stick to the previous recommendation of no more than one egg per day. For high-quality protein, they can choose other foods such as low-fat dairy, soy, and lean meats.

Normal Adults: 1 Egg per Day  

Normal adults should consume 280-350 grams of eggs per week. Since one egg weighs about 50-60 grams, this roughly translates to 6-7 eggs per week, or about one egg per day.

People with High Cholesterol: Control Total Fat Intake  

If your diet doesn’t include too many high-cholesterol foods like organ meats, red meats, or shrimp, and if you’re not consuming excessive oils (especially animal fats or high-fat processed foods), you can eat up to one egg per day. If you’re already eating other high-cholesterol foods, you should limit your egg intake—perhaps eating only half an egg or two-thirds of the yolk.

Pregnant and Breastfeeding Women, and Those Building Muscle: No More Than 3 Eggs per Day  

These groups generally have higher protein needs than average individuals, and eggs are a good source of high-quality protein. However, if their daily diet already includes sufficient amounts of dairy, meat, fish, and soy products, it is recommended not to exceed one egg per day.

 

How to Eat Eggs for Maximum Health Benefits  

How to Buy Eggs?  

First, choose eggs with clean, sanitary shells. Secondly, check the eggshell—fresh eggs will have a frosty layer on their surface, which makes them appear matte and feel rough to the touch. Finally, weigh the eggs—heavier eggs of the same size tend to be fresher.  
Remember: The color of the eggshell is determined by a substance called protoporphyrin, which has no nutritional value. Thus, the shell color is related to the breed of chicken, not the egg’s nutritional content.

How to Store Eggs?  

Eggs typically have a shelf life of 28 days. Avoid purchasing broken or cracked eggs, as they may be contaminated with dirt or bacteria. It’s recommended to store eggs in the refrigerator, either in their carton or a separate covered compartment.

How to Cook Eggs?  

Boiling eggs is the simplest and most nutritious way to prepare them. It’s best to avoid frying eggs, as this increases the fat and cholesterol content.