How many eggs are suitable for daily intake

It is appropriate for healthy adults to consume 1-2 eggs per day. Eggs are rich in high-quality protein, lecithin, vitamin A, B vitamins and other nutrients, but the cholesterol content in the yolk is high, so the consumption should be adjusted according to individual health conditions. For individuals with normal blood lipids and no risk of cardiovascular disease, eating 1-2 whole eggs per day can meet their nutritional needs. The amino acid composition of egg protein is close to the human body's requirements, with a high digestion and absorption rate, which can effectively supplement the protein needed for muscle synthesis. Choline in egg yolks helps with brain nerve conduction, while lutein and zeaxanthin are beneficial for eye health. It is recommended to choose low-fat cooking methods such as boiling water or steaming eggs to avoid nutrient loss caused by high temperature frying.

There are people with hypercholesterolemia, diabetes or high risk of cardiovascular disease. It is recommended to take no more than one yolk per day, or adjust it according to the doctor's advice. This group of people needs to strictly control their dietary cholesterol intake, which can increase their levels of low-density lipoprotein cholesterol. You can adopt the method of eating whole eggs every other day and replacing some whole eggs with protein, such as using 3 proteins instead of 1 whole egg to make egg custard. At the same time, attention should be paid to pairing vegetables and fruits rich in dietary fiber to help with cholesterol metabolism. Eggs, as a high-quality source of protein, can be paired with whole grains, vegetables, and fruits to form a balanced breakfast. Eating eggs within 30 minutes after exercise can help with muscle repair, but it is important to avoid consuming them with strong tea as it can affect iron absorption. Elderly people and children in their growth and development period can increase their eggs to 2 per day, and pregnant women should ensure that the eggs are fully cooked. Long term excessive intake may increase the burden on the liver and kidneys. It is recommended to supplement nutrition through diversified foods and consult a nutritionist if necessary to develop personalized plans.