Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.
Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people.
Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.
Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.
Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
The antioxidants Lutein and Zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.
Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.
Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.
Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.
The studies clearly show that eating up to 3 whole eggs per day is perfectly safe. There is no evidence that going beyond that is harmful, it is just “uncharted territory” as it hasn’t been studied.