Eggs, like some other foods, have gotten a bit of a bad rap over the years,
with numerous findings reporting that eggs can be chiefly responsible for high
levels of cholesterol. However, the truth of the matter is altogether
different. In fact, not only is the cholesterol statement erroneous, eggs
actually have many varied — and essential — benefits for your body.

Because the average large egg contains between 180 and 186 milligrams of
cholesterol, just one immediately counts for over half of your recommended
daily intake, the Huffington Post reports. However, it’s a little more
complicated than that: It turns out cholesterol is actually already being
produced, in rather significant amounts, by your body – 1 to 2 grams each day
on average. But when you consume foods that contain cholesterol, your body’s
production of the substance decreases to make up for it. You don’t really add
cholesterol to existing amounts, you’re replacing one kind with another.

Authority Nutrition makes another excellent point: While cholesterol has
negative connotations for obvious reasons, it is not a purely harmful
molecule. Cholesterol is a vital part of the body, and is essential in
creating testosterone, estrogen and cortisol. The website also reports a study
where a group of individuals took to eating one to three whole eggs a day. For
70 percent of those people, eggs did not negatively affect cholesterol levels.
For the remaining 30 percent, the issue was fairly benign as well: Eggs were
found to change LDL cholesterol (the harmful variety) from small, dense
molecules to larger ones, which made them a lot less of a threat. One damper
on the good news, however: Eggs are found to cause an increased risk of heart
disease in diabetics, Authority Nutrition says.

Now that we’ve dispelled most of the negative preconceptions about eggs, let’s
explore the advantages to their regular consumption:

1. Nutrients

Eggs are rich in several different types of nutrients, according to the
Huffington Post: They’re rich in vitamins A, D, E and B-12, as well as iron,
folate, calcium, and omega-3 fatty acids, among others, all of which are
extremely important.

2. Protein

Eggs provide the highest-quality protein, with a much higher rating than milk
or beef. You’d need about 30 grams of meat to equate to a single egg, which is
much less expensive.

3. Choline

Choline, a nutrient you don’t frequently hear about, is nonetheless very
important for the brain. It helps promote growth and memory function. Choline
supplements are especially crucial for pregnant mothers, where most of the
woman’s choline supplies will be sent to her child and she will be left with a
critically low amount. 90 percent of people are lacking in choline. Eggs
contain plenty of this nutrient.

4. Eyesight

Eggs are rich in lutein and zeaxanthin, antioxidants that gather in the eye
region and protect your eyes from dangerous light wavelengths, as well as
lower the risk of macular degeneration and cataracts.

5. Weight control

Eggs help with satiety, meaning they make you feel fuller than many other
foods. People who start the day with some eggs in their breakfast feel much
less hungry throughout the day, which allows them to take smaller meals.

6. Bones, hair and nails

The vitamin D and calcium mentioned previously are of great importance for the
bones, helping them grow stronger. Eggs help prevent osteoporosis this way. In
addition, the amino acids and minerals in eggs promote healthier hair and
nails, the website says.

So should you eat three eggs a day? Authority Nutrition recommends it, saying
the benefits are much stronger than the downsides. But “Today” reports such an
intake in eggs can lead to carotid plaque buildup in the arteries, as well as
an increased risk in heart attack and stroke due to the presence of
trimethylamine N-oxide, a somewhat harmful chemical.

The Huffington Post suggests varying up your diet a bit, stating three eggs a
day can be a bit much. However, there’s clearly no reason not to enjoy more
than one of these a day – especially if you prefer free-range eggs to the
supermarket variety, which has been found to provide a lot less nutrients.