8 potential health benefits of eating eggs every day
1. Enhances brain health
Choline is a vitamin that your body cannot produce on its own and is the most significant building block of the brain. According to the National Institutes of Health, choline is essential for brain development and function, memory, metabolism, and mood. Choline deficiency can cause memory loss and forgetfulness can be caused by
Most adult women require at least 425 mg of choline per day, and pregnant or nursing women may require up to 550 mg. Men should aim for 550 mg of choline each day. One large, hard-boiled egg contains about 147 mg of choline, so eating 2 eggs a day can satisfy your daily choline requirements.
2. Protects the skin and eyes
Eggs are high in lutein and zeaxanthin; two antioxidants known to protect eye health. According to studies, lutein and zeaxanthin lower the risk of macular degeneration and cataracts.
Lutein also has anti-inflammatory properties and can mitigate or prevent ultraviolet-induced damage caused by sun exposure.
3. Helps with weight management
Eggs add protein and healthy fats to your diet, which promote satiety and can help prevent overeating. Several studies have reported that eating eggs for breakfast reduces calorie consumption throughout the day.
Furthermore, egg white is pure protein and is commonly regarded as the most bioavailable and digestible form of protein in the human diet.
4. May help regulate blood sugar levels
People with diabetes can eat eggs because they are low in carbs and sugar while being abundant in protein, offering more satiety and less hunger. According to research, eating eggs for breakfast can enhance your energy levels, metabolic activity, and hormone production that helps slow the rate at which food exits your stomach.
5. Promotes heart health
Eggs are rich in nutrients that may lower the risk of heart disease. Vitamins A, E, B2, B6, and B12 widen blood vessels, which can help prevent cardiac problems, including atherosclerosis (plaque buildup in arterial walls) and myocardial infarction (heart attack).
Egg yolks contain antioxidants, such as lutein and zeaxanthin, which help lower plasma triglyceride (fat) levels while maintaining total cholesterol levels. HDL cholesterol counteracts the effects of low-density lipoprotein (LDL) cholesterol by eliminating them from circulation. This reduces your chances of developing heart disease.
6. Improves fertility
Eggs are a fertility superfood because they include important nutrients for conception, such as vitamins (A, E, and B12), folate, selenium, and zinc. Studies have shown that omega-3 fatty acids in eggs may boost female fertility.
Antioxidants found in eggs can also combat oxidative stress and increase sperm quality in males. Selenium, vitamin B12, and vitamin E help minimize sperm DNA damage while increasing sperm count, motility, and morphology.
7. Boosts immunity
Vitamin E in eggs acts as an antioxidant that protects cells from harmful chemicals and improves immune functions, lowering the risk of chronic diseases such as heart disease and cancer. Zinc also enhances immune health by assisting the immune system to eradicate germs and viruses from the body
8. Good source of vitamin D
Vitamin D helps the gut absorb calcium and phosphorus and is essential for bone health, immune function, and cell function. Vitamin D deficiency has been linked to a variety of health problems, such as the increased risk of depression, fatigue, diabetes, and other disorders.
According to the USDA, 1 egg contains 1 mcg of vitamin D, which accounts for about 5% of most people's daily intake. Eggs fortified with vitamin D contain enough vitamin D to help adults and children fulfill their daily requirements.
FAQs
Enhances brain health
Is 2 eggs a day healthy? ›
Eggs are also a great source of heart-healthy nutrients like potassium, folate and B vitamins. Some research suggests that up to two eggs per day actually improves heart health. As with anything, moderation is important, especially if you enjoy eggs daily.
How many eggs can you eat a day and still be healthy? ›
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
How many eggs a week should a senior eat? ›
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
Is 2 eggs a day enough vitamin D? ›
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food. Here, Australian Eggs has delved into what exactly vitamin D is, how it benefits our bodies, and where you can find this important nutrient in your daily diet.
What happens to your body when you eat 2 eggs per day? ›
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
Will 2 eggs a day raise my cholesterol? ›
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
What is the healthiest way to eat eggs? ›
If you're trying to cut back on calories, choose poached or boiled eggs. These cooking methods don't add any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelet.
How many eggs a day is too unhealthy? ›
Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
Is the cholesterol in eggs bad for you? ›
Generally speaking, as part of a healthy, balanced diet, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol. It's much more important to limit the amount of saturated fat you eat. Too much saturated fat can raise the cholesterol in your blood.
But studies have shown that cholesterol for people 65 and older is less affected by their diet than someone in their 30s and younger, so they can have up to two whole eggs per day if they have normal cholesterol levels. “For seniors, it might even be a greater source of protein,” says Campbell.
How many eggs should a 70 year old eat? ›
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
Are eggs good for people over 70? ›
Conclusion. Due to the variety of nutrients found in eggs, they are an ideal food to include in the diets of older adults.
Is 2 eggs a day enough B12? ›
Two large eggs (100 grams) supply about 46% of the DV for vitamin B12, plus 39% of the DV for vitamin B2. Research has shown that egg yolks have higher levels of vitamin B12 than egg whites. The B12 in egg yolks is also easier to absorb. Therefore, it's recommended to eat whole eggs instead of just their whites.
Are eggs good for your liver? ›
Conclusion: Eating 5-7 eggs/week may have the lowest risk of NAFLD, suggesting taking a moderate amount of eggs to prevent NAFLD, even if the overall diet quality is relatively healthy.
Is 2 eggs a day too much? ›
A number of studies suggest that about one egg a day has no adverse effect on health outcomes. A study in my lab found that eating two eggs daily for six weeks also had no harmful effects in healthy adults, and we are even seeing similar results in people with high cholesterol.
Are 2 eggs enough protein for a day? ›
Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.
Is 2 or 3 eggs a day too much? ›
Eating one to three eggs per day can have several health benefits, but this varies from person to person. At this level of consumption, people can expect minimal changes in their cholesterol levels. It is unclear whether there is an upper limit on how many eggs a person can eat per day.
Is two eggs too much for weight loss? ›
The simplest way to lose weight is to curb the intake of calories, and adding eggs to the diet may help. For example, a lunch or dinner of two hard-boiled eggs and a cup of mixed vegetables contains just 274 calories. However, cooking eggs with oils or butter increases the caloric and fat contents significantly.
