Eggs contain high-quality protein, vitamin B12, vitamin D, choline and many antioxidants that are good for the eyes such as lutein, zeaxanthin. However, the cholesterol content in yolks makes many people worry that eating a lot of eggs can affect the heart.
According to Harvard Health Publishing, cholesterol from eggs does not increase strong blood cholesterol as people once thought. The body has a self-regulating mechanism: when receiving more cholesterol from food, the liver will reduce the amount of self-produced cholesterol. A 2024 Harvard report also shows that eating 1 egg a day does not increase cardiovascular risk in most healthy people, while saturated fat from fried foods is a bigger factor.
The Mayo Clinic also has a similar view: healthy adults can eat a maximum of 7 eggs/week while still ensuring cardiovascular safety. However, people with type 2 diabetes, high blood fat or heart disease should limit their intake to about 34 fruits/week, and prioritize belly fat.
A large-scale study by Monash University (Australia, 2025) following the eating habits of adults for many years showed that people who ate eggs 16 times/week had a lower risk of death from cardiovascular disease than the group who rarely ate eggs. This result reinforces the view that eggs are not only safe but also beneficial if used properly.
In addition to quantity, the processing method is also important. Boiled eggs and steamed eggs retain nutrients and reduce fat absorption. On the contrary, crispy fried eggs, deep-fried or eaten with bacon can increase blood fat and destroy the inherent benefits of eggs.
Conclusion:
Eating eggs properly brings many health benefits. For healthy people, 1 fruit/day is a safe consumption level. People with underlying diseases should consult a nutritionist for appropriate adjustments.
