You’ve recently sent us quite a few questions concerning eggs. I therefore decided to write an article about eggs to answer all your questions on this topic. I’ll go through the following points: cholesterol, omega-3, allergies and general recommendations for eating eggs.
Eggs contain on average 150 to 200 mg of cholesterol per unit. Is that a reason to worry? Thankfully, no! We now know that dietary cholesterol has little or no effect on blood cholesterol levels. You can therefore eat a few eggs per week without problem. The quantities allowed change according to your cardiovascular health, i’ll tell you more about it a bit later.
A study published recently in the American Journal of Clinical Nutrition concludes that the intake of dietary cholesterol (from eggs and other sources), as part of a healthy diet, isn’t associated with an increased risk of cardiovascular disease, even in people who have a genetic predisposition to high cholesterol levels1. Instead, saturated fats, found mostly in meat and full-fat dairy products, should be consumed in moderation because they have a greater influence on blood cholesterol levels.
Keep reading to discover recommendations for how many eggs you can safely eat per week.
You’ve probably seen omega-3 enriched eggs in the supermarket, perhaps you’ve asked yourself how this is added to eggs? Poultry farmers feed their chickens flaxseed or fish oil—it’s that simple! Chickens, as opposed to humans, are able to easily transform ALA (alpha-linoleic acid) into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the omega-3 long-chain fatty acids with the most benefits. These include, among others, protecting the heart and arteries, helping with brain development and preserving its functions, and anti-inflammatory effects.
Omega-3 enriched eggs can be a good choice if you don’t get enough fatty fish in your diet. However, if you do consume enough, it’s not necessary to choose these eggs, since fatty fish contains a large quantity of long-chain omega-3.