Eggs have been a favorite of our breakfast plates for a long time. But amidst the changing diet guidelines, this question is repeatedly asked that how many eggs is it right to eat daily. Now it is clear that the same answer does not apply to everyone. It depends on your age, health and fitness goals. Whether the goal is to lose weight, improve brain health or strengthen bones.

Studies conducted in the last few years clearly show that eating eggs in balanced quantities has a positive effect on the health of most people. Several European studies found that eating an egg a day did not increase the risk of heart disease, stroke or premature death in healthy people. Some research also suggests that it is safe to consume 1 to 2 eggs daily, provided the rest of the person’s diet is balanced.

If your health is good and cholesterol is normal, then you can include 1 to 2 eggs in your diet daily without any fear. But if you are at risk of heart disease, have diabetes or your LDL cholesterol is high, then it is considered better to take 4 to 7 eggs a week. What is more important is how healthy is the rest of the food and what is your lifestyle.

Eggs are very special in terms of nutrition. A large egg contains 6 to 7 grams of protein, which includes all the essential amino acids. Apart from this, eggs also contain vitamins A, D, E, B12, choline, lutein, zeaxanthin and healthy fats. The yolk contains more nutrients essential for the brain and eyes, while the white is considered an excellent source of protein. Overall, it is a great fuel for both body and mind.

Egg protein keeps the stomach full for a long time, which helps in controlling weight. It has been found in many studies that people who eat eggs for breakfast have less calorie consumption throughout the day. Choline present in the yolk is essential for brain and memory power. Lutein and zeaxanthin protect the eyes from blue light and age-related damage.

The biggest confusion regarding eggs has been regarding their cholesterol. But now it has become clear that cholesterol obtained from food does not cause as much harm as saturated fat does. Recent research shows that eggs do not harm heart health in healthy people. In some cases, it even improves the ratio of good and bad cholesterol.

It is important to understand that the rest of your diet, how much exercise you do, how much stress you take and how you cook eggs are more important than how many eggs you eat in a day. Boiled, poached or eggs made in less oil provide benefits, whereas eggs fried in more oil or butter can reduce their healthy value.