Eating an egg a day: Is it good or bad for your heart?

Eggs

have been one of the staples in our

diet

for thousands of years. Protein-rich eggs are considered to be one of the most convenient and nutritious foods. Whether one prefers to have it hard-boiled, or turn it into a mouth-watering delicacy like scrambled eggs – eggs have had their way to make it into the daily diet of people for aeons now. There are many types of egg, but the most common choice is that of the chicken. Eggs contain good-quality

protein

and several

vitamins

and minerals that are essential parts of a healthy diet. In many parts of the world, eggs are a readily available, inexpensive food.
In the past, there was some controversy about whether eggs are healthful or not, especially concerning

cholesterol

. The current thinking, however, is that, in moderation, eggs are healthy to have, as they can be a good source of protein and other essential nutrients. Eggs are a good source of protein and vitamins. They are a healthy addition to a dietary plan if a person eats them in moderation. However, it is important to properly cook and prepare them.

Benefits of consuming eggs:
Research suggests that eggs are a nutritious food that can provide several

health benefits

. The protein in eggs helps maintain and repair body tissues, including muscle. Eggs also contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively. The nutrients in eggs help boost energy as well.
The vitamin A, vitamin B12, and selenium in eggs are key to keeping the immune system healthy. The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease. Besides, eggs contain folate, which may help prevent congenital disabilities, such as spina bifida.

The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision. The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person’s overall calorie intake.
Some vitamins and minerals in eggs help promote healthy skin, and hair and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.

Eggs and heart-health:

Eggs are a relatively low-calorie, nutrient-dense food with only 78 calories each, whereas packing about 6 grams of protein in them. For healthy people, it’s fine to indulge in a three-egg omelette once or twice a week. It’s advisable to choose egg whites if one wants the benefits of egg-based protein without the high-cholesterol yolk.
However, people with already established heart disease or elevated cholesterol may need to reduce consumption of eggs. In that case, their diet should be designed after thorough consultation with their physicians.

Risk factors:
Although eggs contain numerous nutritious values, consuming them every day can have some potential side effects as well.
Some studies have shown that eating eggs can increase the risk of heart disease and death. This may be due to the high levels of dietary cholesterol and saturated fat in eggs. Eating too many eggs can also cause digestive discomfort, such as bloating, gas, diarrhea, stomach pain, indigestion, and vomiting.
Relying too heavily on eggs as a primary source of

nutrition

may lead to a nutrient imbalance. Moreover, consumption of too many eggs can lead to weight gain due to the high amount of saturated fats, which can result in non-alcoholic fatty liver disease as well.
Besides, eggs can trigger allergic reactions in people who are intolerant to them. Symptoms can include hives, asthma, runny nose, nasal congestion, nausea, and vomiting.