Eggs have long been a staple of breakfast menus around the world. They are versatile, delicious and highly nutritious. But the ease of cooking them makes many people eat them every day. Are you one of them? Boiled, scrambled, poached or fried, eggs can be prepared in countless ways to suit our various tastes, so we don’t blame you if you eat eggs for every morning meal. However, with eggs being a dietary favourite, many wonder what happens if you eat them every day. Do they offer unrivalled health benefits, or could daily intake have potential disadvantages?
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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 eating 1-2 eggs per day is ideal for most people. This amount allows you to reap the nutritional benefits of eggs without overdosing your body with cholesterol or other potentially harmful substances. As with any food, balance is key to maintaining a healthy diet.
Overeating eggs can be harmful to your kidneys as the amount of protein is too high, and the high calories can worsen your cholesterol levels, which can affect your heart health and weight loss goals. So if you eat eggs in limited quantities every day, you will get the most out of your breakfast diet.
Health Benefits of Eating Eggs Every Day
1. Builds your muscles
One of the most compelling reasons why fitness enthusiasts include eggs in their diet is the exceptional protein content they contain. 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 repairing muscles, managing blood sugar levels, and boosting immunity and strength. Furthermore, egg protein is highly bioavailable, meaning it is easily absorbed and used by the body. Both egg whites and yolks contribute to muscle building, making eggs a powerhouse for those looking to increase their protein intake.
2. Eggs keep you healthy
Eggs are rich in B vitamins, mono- and polyunsaturated fats, which are essential for a healthy nervous system and brain functioning. The book ‘Healing Foods’ by DK Publishing states that the nutrient choline found in eggs plays an important role in improving memory and mental performance throughout the day. The rich amount of protein in eggs also helps improve cognitive function, helping you focus and stay alert.
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3. Supports your heart health
Eggs are often associated with cholesterol concerns, but they also have heart-protective benefits. According to ‘Healing Foods’ by DK Publishing, eggs contain antioxidants such as lutein and zeaxanthin, which protect the eyes from age-related macular degeneration. Additionally, these antioxidants, combined with tryptophan and tyrosine—two amino acids—help prevent heart disease by reducing inflammation and oxidative stress. The healthy fats in eggs, particularly mono- and polyunsaturated fats, support heart health by lowering harmful LDL cholesterol and raising levels of beneficial HDL cholesterol.
4. Helps in weight loss
Eggs are an exceptional source of high-quality protein that takes longer to digest, keeping you full for longer. This can be especially beneficial for those looking to lose weight. With their high-quality protein and fat-soluble vitamins, eggs are an ideal choice for anyone looking to lose weight, explains macrobiotic nutritionist and health practitioner Shilpa Arora. Whether scrambled with vegetables, served as an omelet, or incorporated into more creative recipes like a frittata 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 activity. The book ‘Healing Foods’ states that during digestion, egg proteins are converted into peptides that help lower blood pressure, which is similar to the effects of conventional medications such as ACE inhibitors. Additionally, the fats in eggs, particularly phospholipids, reduce cholesterol absorption, further enhancing heart health. These metabolic benefits make eggs a valuable food for overall health and wellness.
6. Raises HDL (good) cholesterol
Eggs are often labelled as high-cholesterol foods, which can be worrisome for those monitoring cholesterol levels. However, Bangalore-based nutritionist Dr Anju Sood points out that eggs are also great sources of protein and should not be excluded from the diet just because of their cholesterol content. She advises that while egg yolks can increase the lipid profile, eating two egg whites a day can provide enough protein without significantly affecting cholesterol levels. Hence, eggs can be a heart-healthy option if eaten wisely.
7. Improves your vision
Eggs are rich in antioxidants like lutein and zeaxanthin, which are important for eye health. According to Titus, these antioxidants help protect your eyes from damage caused by free radicals and reduce the risk of age-related macular degeneration. So regular consumption of eggs can contribute to better vision and long-term eye health.
Eating eggs every day can provide many health benefits, however, moderation is essential to avoid potential harm such as increased cholesterol levels. By eating 1-2 eggs daily, you can enjoy the nutritional benefits of this versatile food while maintaining a balanced and healthy diet.
