Eggs are an affordable and nutritious part of our daily diet, eaten in many ways from breakfast to lunch and dinner.

They are especially popular as a good source of high-quality protein. But because the yolk contains cholesterol, people have been unsure about eggs for many years. Are eggs really bad for the heart, or can they be part of a healthy diet when eaten in moderation?

One of the most important nutrients in eggs is high-quality protein. The body needs protein to build and repair muscle, so eggs can have a place in the diet of anyone from regular exercisers to ordinary people.

Eggs contain vitamins A, D, E and B12, as well as essential nutrients such as folate and riboflavin. Most of the vitamins and minerals are in the yolk. The yolk also contains choline, which is important for the normal functioning of the brain and nervous system, and antioxidants called lutein and zeaxanthin, which are linked to eye health.

The biggest question about eggs is their cholesterol. The yolk of one large egg can contain about 180–186 mg of cholesterol, which is why eggs were once thought to raise the risk of heart disease.

Today, however, nutrition science looks more at the whole diet than at the cholesterol in a single food.

For most healthy people, one egg a day can be part of a balanced diet. Egg protein can help keep you full for longer and helps meet daily protein needs.

But it is also important to include vegetables, fruit, pulses and whole grains in the diet. Eating eggs alone does not make a healthy diet.

There is no need to put eggs firmly in either the "good" or "bad" camp. Much depends on a person's overall health, eating habits and blood cholesterol levels.

People with high LDL or "bad" cholesterol, diabetes or other heart disease risks should consult a doctor or nutritionist before eating a lot of eggs regularly. What you eat with eggs also matters: eating them with lots of butter, ghee, fatty meat or deep-fried food can raise the saturated fat content of the whole meal.

Boiled, poached or cooked with little oil are easy and healthy ways to eat eggs. You can also add extra egg whites to one whole egg, which increases protein while keeping cholesterol relatively low because no extra yolk is added.

The most important thing is variety. Eggs should not be the only source of protein; the diet should also include fish, pulses, milk or yoghurt, cheese, nuts and other nutritious foods.

So there is no need for healthy people to fear eating eggs in moderation. What matters most for healthy eating is how many eggs you eat, how you cook them and what the rest of your day's diet looks like.

Sources cited: Verywell Health, India Today.

Source: Jagonews24. First published in Bengali on The Agro News.