Most experts say it’s OK to eat an average of just under one egg per day. That means if you have a three egg omelet twice a week and a fried egg with avocado toast once per week, you’re within the range, as previously noted. Here Joanne Washburn, Food.news, reflects on the many reasons eggs are one of the healthiest foods on the planet:

Eggs are standard breakfast fare far healthier than other staples like pancakes and cereals. But despite being a nutritious and reputable superfood, eggs tend to garner conflicting opinions from health and fitness enthusiasts because of their high cholesterol content.

Just one large egg contains an astounding 372 milligrams (mg) of cholesterol, one of the highest amounts among animal meat and animal products. Nonetheless, this hasn’t stopped nutritionists and dietitians from recommending the consumption of eggs as part of a balanced diet.

Health benefits of eggs

High-cholesterol food lists often feature eggs, so it’s no surprise if some people steer clear of eggs out of fear. Most health specialists, however, do not share the same apprehension. Eating eggs as part of a balanced diet is a reasonable thing to do, said Jo Carson, a professor of nutrition at an academic health science center in Dallas.

In fact, recent research found that the regular consumption of eggs for at least three months did not raise risk factors for heart disease in prediabetics and diabetics. The secret to eating eggs, therefore, is to keep track of the amount of cholesterol in our diets, said Carson.

Eggs might also be considered less dangerous for people that fail to get adequate amounts of cholesterol from their diets in the first place. Plus, eggs are a far healthier source of animal protein, choline, iron, zinc and other important micronutrients than red meat.

Let’s take a look at some of the other reputed health benefits of eggs:

Boosts brain health

Choline, a nutrient found in eggs, is crucial for maintaining optimal brain health. Despite being one of the less-studied micronutrients, choline has been found to protect the brain from the effects of premature aging.

Eggs also contain a modest amount of folate, another micronutrient essential for brain health. The sulfur in eggs increases the absorption of both of these nutrients. Deficiencies in both choline and folate are often found in dementia patients.

Regulates appetite

One reason eggs are such popular breakfast staples has to do with their effects on appetite. Studies found that eating an egg breakfast can help control hunger for a full 24 hours! It can also minimize the desire to eat a second breakfast or go for a second helping at lunch.

This appetite-regulating effect can also be seen in other sources of lean protein, including lean meat and chicken.”

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