How many eggs can I safely consume per day?
- As read in Silver and Gold's FALL 2018 issue. Read the whole issue HERE!
“The same boiling water that softens potatoes, hardens eggs.
It’s all about what you are made of,
not your circumstances.” – Holly Capron
Although eggs are among the most nutritious foods on the planet, they have gotten a bad reputation because the yolks are high in cholesterol. However, we need to first understand how cholesterol works in your body, because it’s not as simple as saying “don’t eat it.”
Cholesterol has often been seen as a negative thing, because studies have linked it with heart disease and even death. Studies continue, and reviews are often mixed.
Cholesterol plays a very important function in your body, as it’s essential to every cell membrane. It’s also used in your body to make the needed estrogen, testosterone, and cortisol hormones. By consuming less cholesterol-rich foods, your liver will produce it to make sure it’s available. By eating more cholesterol foods, your liver will compensate by producing less.
Studies by the National Institute of Health (U.S.) have examined the effects of eggs on cholesterol, indicating that in 70% of cases studied, good HDL cholesterol increases with egg consumption, while bad LDL cholesterol levels will remain unchanged or sometimes even decrease. As is the case with avocados and their cholesterol levels.
Studies further show that – depending on the individual’s body response – the omega-3 in some eggs (those which are produced by hens who have been fed omega-3 supplements) can lower blood triglycerides. Eggs also contain a high level of carotenoid antioxidants such as lutein and zeaxanthin (excellent for eye health), and consuming eggs increases blood levels of these significantly.
Additional 17 reports published by PubMed and Embase indicate that there is no evidence of association between egg consumption and risk of coronary heart disease or stroke, and that in fact people with higher egg consumption had a 25% lower risk of developing strokes.
To date, no studies have fed people more than three eggs per day.
At an average cost of .50¢ each, organic, free range eggs are recommended. “Free-range” means hens see the light of day (depending on the weather) and their feet actually come in contact with the earth. They will typically feed on worms and bugs (their natural food) rather than corn (very difficult for them to digest, often followed by antibiotics), and they are less stressed (which can affect the quality of the eggs) while being humanely treated. •
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