Eggs are rich in essential nutrients, particularly protein, making them valuable to a balanced diet. Barring specific circumstances like allergies or adherence to a vegan diet, there is generally no reason to avoid consuming eggs. However, it is essential to exercise moderation and not overindulge.

The Main Nutritional Properties of Eggs 

Eggs offer several key nutritional benefits for our bodies:

  • High Biological Value, as they contain essential amino acids that the body cannot produce on its own;
  • Sugar-Free; 
  • Rich in Vitamins, including vitamins A, E, B1, and D;
  • Abundance of Minerals, such as phosphorus, which is essential for bone health, and zinc, which plays a crucial role in immune system functioning;
  • Assimilable Iron Content;
  • Moderate Calorie Content, as they contain a notable amount of protein, found in both the yolk and the albumen, as well as a fair amount of fat, various vitamins, and minerals;
  • Liver Friendly, as they contain protective substances that aid in liver tissue cell regeneration, benefiting overall liver health.

Are Eggs High in Cholesterol?

Eggs have long been regarded as potentially harmful for those with high cholesterol due to their cholesterol content. Each egg contains approximately 260 mg of cholesterol, which accounts for 90 percent of the recommended daily allowance.

It is important to note that cholesterol is primarily found in the yolk of the egg, while the egg white (albumen) is cholesterol-free.

An egg contains only 9% fat, including a significant portion of unsaturated fats that benefit our bodies. Egg yolks are also rich in lecithin, which positively influences cholesterol levels and is involved in various metabolic processes.

Since our bodies naturally produce a certain amount of cholesterol, regular egg consumption does not necessarily lead to high cholesterol levels. Nevertheless, it is advisable not to exceed a consumption of three to four eggs per week.

Can People with High Cholesterol Eat Eggs?

For individuals with conditions such as hypercholesterolemia, diabetes, and hypertension, where the body’s self-regulation mechanism for fat absorption may not function optimally, excess cholesterol in the blood can be a concern. 

While eggs may not be the sole cause of the problem, they can potentially exacerbate the issue. Therefore, individuals with these conditions should limit their egg consumption to 2 eggs per week. It is also beneficial to combine eggs with other nutritious foods like:

  • Whole grains
  • Legumes
  • Fresh fruits
  • Vegetables

It is worth noting that there are eggs labeled as “omega-DHA,” which contain a higher concentration of unsaturated fats on the market. These eggs are produced in controlled conditions where the hens are raised and selecting specific types of feed. This can be a suitable option for individuals looking to manage their cholesterol levels while still enjoying the nutritional benefits of eggs.

Eggs and Salmonella Risk 

Salmonella are microorganisms that reside inside the digestive tract of animals, including hens, without causing any apparent illness in the birds. As the hen’s reproductive tract shares a common exit route with the digestive tract, contamination on the eggshell is possible. 

In rare cases, these bacteria can be present inside the egg itself. If consumed by humans, they can lead to salmonellosis, a condition characterized by symptoms that typically appear 12-72 hours after consuming contaminated eggs. These symptoms may include: 

  • Diarrhea
  • Fever
  • Abdominal pain

The risk of contracting salmonella is higher when eggs are consumed raw. However, cooking eggs thoroughly significantly reduces the risk as high temperatures can effectively destroy these bacteria, preventing survival.

How to Store Eggs 

Although eggs are often found at room temperature in supermarkets, it is recommended to store them in the refrigerator at home. This practice is established by a 2008 European regulation, which advises keeping eggs at a consistent temperature to prevent conditions that may promote bacterial growth. When storing eggs in the refrigerator, placing them on the middle shelves is best.

In general, eggs have a shelf life of approximately 28 days from the time they are laid. To determine the freshness of an egg, you can perform a simple home test called the “water test.” Here’s how it works:

  • Fill a container with 10% water and add salt.
  • Gently place the egg into the water.
  • If the egg sinks to the bottom, it is fresh and safe to consume.
  • If the egg floats to the top, it is better to throw it away as it may no longer be fresh.
  • If the egg remains suspended in the middle of the container, it can still be consumed after cooking.