Dietary cholesterol in animal food raises blood cholesterol levels in only about 1/3 of people. As shown in some egg studies, dietary cholesterol causes the body to produce HDL--the good cholesterol along with LDL--the bad cholesterol, thus helping to offset potential adverse affects. Eggs also do not appear to contribute to heart disease in most people. Many studies over the years have shown no association between heart disease and egg intake therefore, recommendations about eggs have changed over the years.

The unsaturated fats and nutrients, including B vitamins, in eggs may even be benficial to heart health. One large egg has only 1.5 grams of saturated fat and about 70 calories. The problem with eggs seems to be the foods that typically accompany eggs (bacon, sausage, cheese, biscuits) and how they are often prepared (fried in lots of butter). For example, a bacon, egg, and cheese biscuit at McDonald's has 11 grams of saturated fat and 450 calories.

Good for Your Eyes

Eggs are a rich source of lutein and zeaxanthin, relatives of beta carotene that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration.

There is some evidence that eggs promote satiety due in part to their protein. One large egg contains 6 grams of protein. The yolk is also a source of zinc, B vitamins, vitamin A, iron, and other nutrients. Egg yolks also provide choline, an essential nutrient. Researchers have identified other compounds in eggs that may have anti-cancer and immune boosting properties.

In light of this good news, one a egg a day on average along with a diet low in saturated fat, seems to be a realistic recommendation.