How many eggs can you eat a day without harming your health? Facts and myths.

Eggs have long been a staple in our diet – valued for their flavor, versatility, and nutrient density. However, much controversy has arisen around them, particularly regarding their impact on cholesterol levels. How many eggs can you eat a day without harming your health? Do they actually cause cholesterol to rise? Which egg dishes are worth including in your menu?

Contents:

1. Egg nutritional bomb
2. Do eggs raise cholesterol?
3. How many eggs should you eat a day?
4. Dishes with eggs
5. Why is it worth eating eggs?

Egg – a nutritional bomb

Just one egg can be called a nutritional powerhouse, packed with valuable nutrients. An egg provides approximately 70-80 kcal and contains:

• complete protein (about 6–7 g),
• vitamins A, D, E, B12, B2,
• iron, zinc, phosphorus and selenium,
• calcium and potassium
• cholesterol (approx. 200 mg)
• essential fatty acids that the body cannot produce on its own, including omega-3 and omega-6.

Do eggs raise cholesterol? How many eggs should you eat for good health?

This ingredient is the most controversial. For many years, it was believed that eating eggs led to an increase in "bad" LDL cholesterol and increased the risk of heart disease. However, today, this theory has significantly fewer supporters. As it turns out, the main culprits for high LDL cholesterol are saturated fats and trans fats from processed foods, mainly sweets.
It is a fact that eggs contain cholesterol. However, it turns out that dietary cholesterol intake has a much smaller impact on blood cholesterol levels than previously thought.

Safe amount – how many eggs can you eat a day?

Ideas for egg dishes

Eggs are one of the most versatile ingredients in the kitchen. They can be prepared in many ways, both savory and sweet. Here are some ideas:
• Hard-boiled eggs – perfect for salads (e.g. vegetable or tuna salad).
• Soft-boiled eggs – a light breakfast with whole-grain bread.
• Scrambled eggs – a classic, to which you can add tomatoes, chives, spinach or avocado.
• Omelette – with vegetables, cheese, salmon or herbs.
• Shakshuka – eggs cooked in tomato sauce with onions and peppers.
• Poached eggs – an elegant option, e.g. with toast with avocado spread.
• Frittata – a baked omelette with toppings.
• Pancakes, cakes and dumplings – many flour dishes contain eggs as an ingredient in dough.
In many of our diets, we use eggs as a nutritional powerhouse. Eggs are an excellent source of protein for active people – that's why you'll find eggs, for example, in our SPORT diet.

Why is it worth eating eggs?

1. They are a source of protein – eggs are one of the best sources of protein with high bioavailability. They are especially valuable in weight-loss diets, sports diets, and for seniors.
2. They give a feeling of satiety – this helps with weight control and reduces hunger pangs.
3. Beneficial fat – eggs contain primarily unsaturated fats, which are beneficial for health. However, it's worth remembering that scrambled or fried eggs can become fatty if fried in large amounts of fat. Therefore, one or two eggs a day is a safe amount and a valuable element of a balanced diet. The myths about eggs being harmful to the heart have largely been debunked, although people with health problems should exercise caution and consult a doctor. Eggs are not only a breakfast classic, but also a versatile ingredient in many delicious dishes – it's worth taking advantage of their culinary potential.