Introduction

• The egg is standard breakfast fare, regarding pros and cons of eating one egg daily there is always a two-way school of thought giving their logics about the benefits and bad effects of eating one egg daily that is why many people may be wondering whether eggs are healthy or not.
• At just 78 calories each, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D (which aids bone health and the immune system) and choline (which helps metabolism and liver function, as well as fetal brain development).
• Not to mention, eggs are one of the most affordable proteins in the grocery store. They can last in the fridge for up to five weeks, so you won’t have to worry about them going bad as quickly as other types of protein like meat, fish or poultry. Swapping in an egg daily in place of another more expensive protein can help you save money and cut down on food waste. Plus, eggs are so versatile that they can be used in everything from a frittata for breakfast to shakshuka for dinner (and don’t forget baked goods!).

     According to Dietitians

• Eggs have long been a staple in diets worldwide, celebrated for their versatility and nutrient density. Recently, the idea of consuming one egg daily has gained attention for its potential health benefits and drawbacks. Dietitians weigh in on the advantages and disadvantages of this practice, providing a balanced perspective.

     Advantages of Eating One Egg Daily:

 

 

• Nutrient-Rich Source

  Eggs contain essential nutrients, including high-quality protein, vitamins D, B6, B12, and minerals such as zinc, iron, and copper. They also contain choline, crucial for brain health and development (McNamara & Carlson, 2006).

• Heart Health

• Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, is one of the skeptics. Willett, who co-authored a study last year that found that eating one egg per day did not increase the risk of cardiovascular disease, commented on the new findings in a February 9, 2021, CNN article.

  “The study results are problematic because they only asked people once about their egg consumption, then followed them for many years without checking to see if their diet had changed,” he said. “They’re only getting a snapshot in time.”

  While there has been ongoing concern that the cholesterol in eggs could lead to health problems, Willett said that cholesterol’s role in the diet is “more complicated than we used to think.” He said that the key is to look at the overall nutritional pros and cons of a particular food, as well as what that food is replacing in the diet.

  “If someone replaces eggs with doughnuts, other refined starches and sugar or saturated fats, I’d rather they eat eggs,” Willett said. “But for someone who really wants to be in optimal health, putting the emphasis on plant-based protein sources like steel-cut oatmeal and nuts would be a better way to go.” He added that certain populations, such as people on cholesterol-lowering medications, “would be better off keeping eggs on the low side.”

  In general, he said, “I think the old recommendation of not more than two eggs per week for most people is actually still a good recommendation.”

  Recent studies suggest that moderate egg consumption may not affect most people’s heart health. In fact, eggs can increase levels of high-density lipoprotein (HDL), known as “good” cholesterol (Shin et al., 2013).

• University Hospitals registered dietitian Elizabeth Traxler, MS, RDN, LD says a key consideration is what you eat with your eggs. “It’s always a good reminder of the power of pairing foods when and their effects on health, especially since we normally don’t eat a food like eggs in isolation,” she says.

  “If eggs are paired with a source of saturated fat, usually animal sources like butter, bacon or sausage, it will raise the markers of bad cholesterol, low-density lipoprotein (LDL), in the blood,” Ms. Traxler says. “Eggs would be better paired with unsaturated fat sources like olive oil or avocado to reduce plaque build-up in the arteries.”

  Because most nutrients are in the yolk, Ms. Traxler says, keeping the egg yolk in your diet is advised as long as you limit high cholesterol and saturated fat foods like red meat and high-fat dairy.

• Weight Management

  Eggs are high in protein, which can promote satiety and reduce overall calorie intake throughout the day. This makes them a beneficial addition to weight management plan (Vander Wal et al., 2005). Eggs are filling yet relatively low in calories. Because they help you feel full, having eggs for breakfast may aid in weight loss and help reduce calorie intake later in the morning or at lunch.

• Muscle Mass 

• Eggs may help build muscle mass, not just from the protein, but from the combination of proteins and other nutrients. Researchers have documented a muscle-building response in people who eat eggs after working out.

• Eye Health

  Eggs yolks also can be good for eyes. They are rich in antioxidants like lutein and zeaxanthin, which are linked to reduced risk of cataracts and age-related macular degeneration (Seddon et al.,2007).

• Hair and Skin Health

• Eggs are a good source of several B vitamins, including vitamins B2, B5 and B12. All of these nutrients have several functions in the body, including maintaining healthy skin and hair, according to a 2020 review in Current Nutrition Reports. All B vitamins are water soluble, meaning they don’t stay in your body for very long and are not easily stored, so regular consumption is a good way to make sure you meet your needs. Eggs are also rich in amino acids (protein building blocks) like methionine that can help improve the tone and pliability of skin and the strength of hair and nails.

• Stronger Bones

• Vitamin D is important for numerous bodily processes. It helps regulate blood pressure, lowers risk for certain cancers and can play a positive role in mental health. One of vitamin D’s most important functions is helping us maintain healthy bones. It does this by improving calcium absorption in the gut, and helping keep our calcium and phosphorus levels in a range that promotes healthy bone growth and bone remodeling. One egg boasts 6% of our vitamin D needs, so adding one to your plate each day can reap bone-healthy benefits.

 

     

 

      Disadvantages of Eating One Egg Daily:

 

• Cholesterol Concerns

• Eggs are high in cholesterol, and excessive intake may pose a risk for individuals with certain health conditions, such as familial hypercholesterolemia. It’s essential for these individuals to consult with healthcare providers (Grundy et al..(2019)

  A closer look at cholesterol in eggs

  Research shows that the cholesterol in eggs doesn’t seem to negatively affect the human body compared with other sources of cholesterol.

  For example, people typically eat eggs with other foods high in salt, saturated fat and cholesterol such as bacon, cheese and butter. These foods are known to increase heart disease risk, and you should eat them sparingly.

  An egg on its own is a nutritious option for breakfast, lunch or dinner. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

  You should also consider purchasing pasture-raised or organic eggs because the yolk from those eggs tend to have less cholesterol and higher levels of lutein. In one study, researchers found consuming one egg a day significantly increased levels of lutein without elevating cholesterol levels.
• On average, eggs contribute 25% of dietary cholesterol in the United States. A large egg contains ≈186 mg cholesterol. In general, egg intake was not significantly associated with CVD risk. Findings varied depending on subtypes of CVD considered.
  • For stroke, no significant association was reported. A meta-analysis of prospective cohort studies published through August 2016 reported that high egg consumption (≥7 eggs per week) was associated with a significantly lower risk of stroke (hazard ratio, 0.91 [95% CI, 0.85–0.98]) compared with low intake (<1 egg per week).
  • For CHD, in several US cohorts and cohorts from Sweden, Iran, and Finland, no significant association was observed between egg intake and CHD. However, among individuals with type 2 diabetes mellitus, 2 US studies reported an association with CHD, whereas 1 study did not find an association.
  • For heart failure, 2 cohort studies conducted in the United States and 1 study in Sweden reported that consumption of >1 egg per day was associated with 20% to 30% higher risk of heart failure compared with infrequent egg intake in men but not in women. For both dietary cholesterol and egg consumption, the published literature does not generally sup-
  port statistically significant associations with CVD risk. Still, several limitations of the current body of published literature merit mention.
• Campbell notes that some people over the age of 65 might be concerned about eating an egg every day because of the risk of high cholesterol. But studies have shown that cholesterol for people 65 and older is less affected by their diet than someone in their 30s and younger, so they can have up to two whole eggs per day if they have normal cholesterol levels.

  “For seniors, it might even be a greater source of protein,” says Campbell.

• Allergies

  Egg allergies are among the most common food allergies, especially in children. Symptoms can range from mild to severe, and those affected should avoid eggs entirely (Savage & Matsui, 2011).
• See Post https://healthinfo.site/food-allergies-whats-new/

• Ethical and Environmental Considerations

  The production of eggs raises ethical concerns for some consumers regarding animal welfare. Additionally, egg production has environmental impacts, including greenhouse gas emissions (de Vries & de Boer, 2010).

• Caloric Intake

• While eggs are nutrient-dense, they also contain calories that can add up. Those monitoring calorie intake should consider the preparation method, as frying eggs or adding cheese can significantly increase caloric content.

• Diabetes

• Consuming one or more eggs per day may increase the risk of diabetes by 60%, according to a study published in the British Journal of Nutrition. Researchers compared egg consumption with blood glucose levels in more than 8,000 participants from the China Health and Nutrition Survey. Those who habitually consumed the most eggs increased their risk for diabetes when compared to those who ate the fewest eggs.
• These results support similar findings. A review of 14 studies published in the journal Atherosclerosis showed that those who consume the most eggs increase their risk for diabetes by 68%. Another review found similar results; a 39% higher risk of diabetes in people who eat three or more eggs per week.
• Egg consumption also increases the risk of gestational diabetes, according to a study published in the American Journal of Epidemiology.

 
     Conclusion

• Meanwhile, scientists are beginning to understand other health benefits of eggs.
• Egg yolks are one of the best sources of lutein, a pigment that has been linked to better eyesight and lower risk of eye disease, for example. “There are two types of lutein found in the retina of the eye, where it can protect the retina from light damage by working as a blue light filter, as exposure to light makes the eye deteriorate,” says Johnson. But it’s not just different parts of the egg that researchers have looked into – there is also some research to suggest differences in the nutrition profiles of different types of eggs – although data is limited.
• Incorporating one egg a day into your diet can offer numerous health benefits, particularly for those seeking a nutrient-rich food source. However, it is crucial to consider individual health conditions and dietary needs.

     The Bottom Line:

• For people with heart disease, limiting yolks and enjoying more egg whites could be a good option if you like to eat eggs. Consulting with a healthcare provider or dietitian can help tailor egg consumption to fit personal health goals and ethical considerations.
• Eggs are an affordable and super-nutritious protein and can provide some health benefits if you enjoy them every day. They are packed with protein, vitamins and nutrients that help you feel full and fueled for whatever your day holds. That said, they are high in saturated fat and cholesterol, so it’s something to be aware of if you have heart disease or are at a heightened risk of developing it.

 

      References

 

• McNamara, R. K., & Carlson, S. E. (2006). Role of Omega-3 Fatty Acids in Brain Development and Function: Potential Implications for the Pathogenesis and Prevention of Psychopathology. Prostaglandins, Leukotrienes and Essential Fatty
  Acids, 75(4-5), 329-349. – Shin, J. Y., Xun, P., Nakamura, Y., & He, K. (2013).
• Egg Consumption in Relation to Risk of Cardiovascular Disease and Diabetes: A Systematic Review and Meta-Analysis. The American Journal of Clinical Nutrition, 98(1), 146-159. – Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. L.,
  & Dhurandhar, N. V. (2005).
• Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects. Journal of the American College of Nutrition, 24(6), 510-515. – Seddon, J. M., Ajani, U. A., Sperduto, R. D., Hiller, R., Blair, N., Burton, T. C., … & Willett, W. C. (2007).
• Dietary Carotenoids, Vitamins A, C, and E, and Advanced Age-Related Macular Degeneration. JAMA, 272(18),1413-1420. – Grundy, S. M., Stone, N. J., Bailey, A. L., Beam, C., Birtcher, K. K. Blumenthal, R. S., … & Yeboah, J. (2019). 201
• AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol. Journal of the American College of Cardiology, 73(24), e285-e350. – Savage, J., & Matsui, E. C. (2011)
• The Natural History of Egg Allergy. The Journal of Allergy and Clinical
  Immunology: In Practice, 1(1), 1-9. – de Vries, M., & de Boer, I. J. M. (2010).
• Comparing Environmental Impacts for Livestock Products: A Review of Life Cycle Assessments. Livestock Science, 128(1-3), 1-11.
• https://www.hsph.harvard.edu/news/press-releases/moderate-egg-consumption-not-associated-with-higher-cardiovascular-disease-risk/  Nakamura Y, Iso H, Kita Y, Ueshima H, Okada K, Konishi M, Inoue M,Tsugane S. Egg consumption, serum total cholesterol concentrations and coronary heart disease incidence: Japan Public Health Center-based prospective study. Br J Nutr. 2006;96:921–928. doi: 10.1017/bjn20061937
• Qureshi AI, Suri FK, Ahmed S, Nasar A, Divani AA, Kirmani JF. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Med Sci Monit. 2007;13:CR1–CR8.
• Djoussé L, Gaziano JM. Egg consumption in relation to cardiovascular disease and mortality: the Physicians’ Health Study. Am J Clin Nutr.2008;87:964–969. doi: 10.1093/ajcn/87.4.964
• https://pubmed.ncbi.nlm.nih.gov/23676423/