Eggs have long been a staple of breakfast menus around the world. They are versatile, delicious and very nutritious. But they are easy to cook which makes many people have them every day. Are you one of them? Boiled, scrambled, poached or fried, eggs can be prepared in countless ways to suit our tastes, so we don’t blame you if you end up eating eggs for every morning meal. However, since eggs are a diet favorite, many people wonder what happens if you eat them every day. Do they offer unparalleled health benefits, or could there be potential downsides to daily consumption?
Also read: Eating eggs does not adversely affect heart health, study says
How many eggs should you eat a day?
Moderation is key when it comes to eating eggs on a daily basis. Health experts suggest that consuming 1-2 eggs a day is ideal for most people. This amount allows you to reap the nutritional benefits of eggs without overloading your body with cholesterol or other potentially harmful substances. As with any food, balance is important to maintaining a healthy diet.
Overeating eggs can affect your kidneys with excess protein content, and high calorie content can interfere with your cholesterol levels, affecting your heart health and weight loss goals. So if you eat eggs in moderation every day, you only enjoy the breakfast food.
Health benefits of eating eggs every day
1. Builds your muscles
One of the most important reasons why fitness enthusiasts include eggs in their diet is their unique protein content. According to health coach Titus, who shares his insights on his Instagram page “titusunlimited”, each egg contains 6-7 grams of high-quality protein. This protein is essential for muscle repair, blood sugar control, and boosting immunity and strength. In addition, egg protein is highly bioavailable, meaning it is easily absorbed and utilized by the body. Both the egg white and yolk contribute to muscle building, making eggs a powerhouse for anyone looking to increase their protein intake.
2. Eggs keep you healthy
Eggs are rich in B vitamins, mono- and polyunsaturated fats that are crucial for supporting healthy nervous system and brain function. The book ‘Healing Foods’ by DK Publishing highlights that choline, a nutrient found in eggs, plays an important role in improving memory and mental performance throughout the day. The dense protein content in eggs also promotes better cognitive function, which helps you stay focused and alert.
Also read: Is it bad for your health to eat eggs in summer?
3. Supports your heart health
Eggs are often associated with cholesterol concerns, but they also offer heart protection. According to DK Publishing’s “Healing Foods,” eggs contain antioxidants like lutein and zeaxanthin, which protect the eyes from age-related macular degeneration. Additionally, these antioxidants, along with tryptophan and tyrosine—two amino acids—help prevent heart disease by reducing inflammation and oxidative stress. The healthy fats in eggs, especially mono- and polyunsaturated fats, further support heart health by lowering harmful LDL cholesterol and raising positive HDL cholesterol levels.
4. Helps you lose weight
Eggs are a unique source of high-quality protein that takes longer to digest and keeps you fuller for longer. This can be especially helpful for those who want to lose weight. Nutritionist and health expert Shilpa Arora suggests that with high-quality proteins and fat-soluble vitamins, eggs are a perfect choice for anyone aiming to shed pounds. Whether scrambled with vegetables, served as an omelet, or incorporated into more creative dishes like frittatas or egg curry, eggs can be a delicious and satisfying addition to a weight loss diet.
5. Increases metabolic activity
Eating eggs can also increase your metabolic rate. The book ‘Healing Foods’ points out that during digestion, egg proteins are converted into peptides that help lower blood pressure, similar to the effect of conventional drugs such as ACE inhibitors. In addition, the fat in eggs, especially phospholipids, reduces cholesterol absorption, further promoting heart health. These metabolic benefits make eggs a valuable food for overall health and well-being.
6. Raises HDL (“good”) cholesterol
Eggs are often labeled as high cholesterol foods, which can be a concern for those watching their cholesterol levels. However, Bangalore-based nutritionist Dr Anju Sood explains that eggs are also an excellent source of protein and should not be excluded from the diet just because of their cholesterol content. She advises that while the yolk can raise the fat profile, consuming two egg whites a day can provide enough protein without significantly affecting cholesterol levels. Therefore, eggs can be a heart-healthy option when consumed mindfully.
7. Improves your vision
Eggs are rich in antioxidants such as lutein and zeaxanthin, which are important for eye health. According to Titus, these antioxidants help protect the eyes from free radical damage and reduce the risk of age-related macular degeneration. Regular consumption of eggs can therefore contribute to better vision and long-term eye health.
Eating eggs every day can offer a variety of health benefits, however, moderation is essential to avoid potential downsides such as elevated cholesterol levels. By consuming 1-2 eggs per day, you can enjoy the nutritional benefits of this versatile food while maintaining a balanced and healthy diet.
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