Eggs are foods that are often dubbed superfoods. In eggs there are a variety of essential nutrients from proteins, vitamins, minerals, antioxidants, and good fats. A single large egg contains only 70 to 80 calories, and sufficient 10 percent of daily protein needs, as well as in it there is iron, minerals and B vitamins (riboflavin, folic acid, vitamin B6 and vitamin B12).

However, eggs are also often have a bad reputation as a high-cholesterol foods. So, do we need to limit egg consumption or avoid it altogether?

The truth is that eating eggs is not bad for health. The fact that eating eggs can trigger the risk of cardiovascular disease is a common mistake.

According to research published in the Journal of the American College of Nutrition (2000), where the study was conducted to estimate the relationship between egg consumption and cholesterol levels, eggs contributes important nutrients to the diet and is not associated with high cholesterol.

This study showed that those who ate four or more eggs a week, actually have lower cholesterol levels than those who did not eat at all or only eating one egg per week.

Some researchers also believe that a substance called 'choline', which is found mainly in the egg yolks, capable against harmful effects of cholesterol contained in egg yolk. Choline may help lower cholesterol levels are associated with cardiovascular disease. One egg provides 30 percent of daily requirement per person, which plays an important role in brain health and reduction of inflammation.

In 2010, a Harvard research involving more than 21,000 male physicians over a period of 20 years, and at which time their average age 54 years. The study found that men who ate seven or more eggs per week, 23 percent more likely to die from any cause. But egg consumption was not associated with an increased risk of heart attack or stroke, even among men who consumed more than seven eggs per week.

Proponents say that the eggs, the study does not provide enough evidence to blame the egg. According to them, the studies were not told about the cause of death and no information was pretty clear about what they are eating.

For extra security, you must be careful not to eat too many fried eggs as you would also consume eggs fat from oil. The key here is, do not prepare an egg by including too much butter or oil.

If you are really worried about the cholesterol content in eggs, you can eat egg whites only. Egg white is the best choice, especially if you are trying to reduce calories. Egg white is a fantastic source of protein, but without the fat.

One more fear that might arise when we eat the eggs is the presence of bacterial contamination in eggs. As known, in foreign countries like the United States, one in 20,000 eggs is contaminated with the risk of Salmonella, bacteria that can cause extreme intestinal pain.

However, this can easily be avoided if the eggs are stored in the refrigerator, cooked and eaten immediately after cooking. Salmonella Bacteria multiply rapidly at room temperature. So make sure you buy eggs at the existing store refrigeration equipment and place the eggs in the refrigerator (the coldest part of refrigerator and not at the door) as soon as you get home.

How much you should consume in a day?

Large egg may contain about 213 milligrams of cholesterol, which is contained in the yolk. If you want to be healthy, follow dietary recommendations that suggested that cholesterol intake should not exceed 300 mg per day.

American Heart Association states, eggs a day is still within reasonable limits for health. However, you should not consume more foods high in cholesterol such as milk, meat and poultry. If you have such as heart disease or diabetes, are recommended to consult a doctor or nutritionist regarding consumption limit