Eggs: Health benefits and risks you should know

Eggs are considered one of the best sources of protein and are widely included in daily diets because of their high nutritional value and affordability. Whether boiled, fried, poached, or cooked in curries, eggs remain a popular food choice for people of all ages.

Alongside their many health benefits, however, eggs also carry certain risks if consumed excessively or improperly.

Eggs are rich in protein, vitamins A, D, and B12, and essential minerals such as zinc, iron, and selenium. They also contain lutein and zeaxanthin, which help improve eye health, as well as choline, which supports brain function. Health experts generally consider eating one to two eggs per day safe for healthy individuals.

The egg white contains albumin, a high-quality protein that helps build and repair muscles. The yolk, on the other hand, contains nutrients that support vision and may help reduce the risk of cataracts and age-related macular degeneration.

Eating eggs in the morning can also help with weight control by keeping the stomach full for longer, reducing unnecessary snacking. Vitamin D in eggs strengthens bones, while amino acids help maintain healthy hair and skin.

However, excessive consumption of egg yolks may raise cholesterol levels, which can be a concern for people with heart disease or high cholesterol. Some people may also have egg allergies, leading to skin irritation or digestive problems.

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Doctors also warn against eating raw or half-boiled eggs, as they may contain Salmonella bacteria, which can cause food poisoning.

Experts advise that healthy people can safely eat one to two boiled eggs daily, including the yolk. Those with heart conditions or high cholesterol should consult a doctor and may choose to limit the yolk and consume only the egg white.