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
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).
How healthy is 2 eggs a day? ›
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.
What does 2 eggs do to your body? ›
One serving of eggs (2 eggs) contain 59 per cent of recommended dietary intake of selenium, 32 per cent of (RDI) intake of vitamin A and 14 per cent of RDI for iron. All these nutrients in combinations are well known for boosting the immune system.
What are 5 benefits of eating eggs? ›
Health Benefits of Eggs
- They Offer Complete Protein. 1/11. ...
- They're Nutrient Dense. 2/11. ...
- They Help Your 'Good' Cholesterol. 3/11. ...
- They Can Lower Your Triglycerides. 4/11. ...
- They Can Lower Your Odds of a Stroke. 5/11. ...
- They Help With Portion Control. 6/11. ...
- They're Affordable. 7/11. ...
- They're Heart Healthy. 8/11.
As for how many eggs you can eat a day, the answer depends on your health status. "The past 20 years of research suggests that healthy people can safely eat six whole eggs each week," says Cassetty. "If you're eating two at one sitting, that would be about three egg-based meals over the week.
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.
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.
What is the healthiest way to eat eggs? ›
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
What does egg do to hair? ›
The yolk is loaded with healthy fats, which help replenish moisture and make strands look sleek and shiny. And because hair is 80% protein, applying protein-rich eggs to hair can help replenish the protein lost through styling, making hair stronger and better able to stand up to heat.
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.
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.
Why can't you eat eggs everyday? ›
Eggs have more cholesterol than other foods, with about 186 milligrams in one large egg. 2 Cholesterol is a substance in your blood, made in the liver and found in food. Cholesterol isn't bad. However, having too much of it can build up in your body and raise your risk of heart disease.
Is egg a Superfood? ›
Eggs are a superfood rich in nutrients that can provide many health benefits including improved muscle growth and repair and weight management. They also have immune system support and enhanced brain function. They are also good for your heart and bone health.
Are eggs HDL or LDL? ›
In fact, some studies have found that even though consuming eggs on a daily basis may lead to marginal increases in LDL, it also increases HDL. This means that the total cholesterol to HDL ratio, an important predictor of heart disease, remains steady.
Is it OK to eat 2 eggs everyday? ›
Although few studies have been conducted on how many eggs are healthy to have on a daily basis, eating 1-2 eggs a day appears to be safe for healthy adults. If you have heart disease, high cholesterol, or diabetes, however, you should watch your overall cholesterol and saturated fat intake.
Are bananas good for you? ›
The bottom line is yes, bananas are good for you. They provide an impressive hit of potassium, fibre and tryptophan, meaning they can support your gut, heart and mood. What's more, bananas contain carbohydrates and natural sugars, making them an energising choice for before a workout.
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.
Does eating eggs increase hair growth? ›
Eggs for Growth
Your protein and iron bases are covered when you eat eggs. They're rich in a B vitamin called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle fingernails.
Is eating two eggs a day good for building muscle? ›
A serving of two large eggs contains 13 grams of high-quality protein. Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.
