In This ArticleView AllIn This ArticleHealthier Hair & SkinBetter Brain FunctionLower Risk for Eye DiseasesStronger BonesHeart Health May Improve
In This ArticleView All
View All
In This Article
Healthier Hair & Skin
Better Brain Function
Lower Risk for Eye Diseases
Stronger Bones
Heart Health May Improve
Eggs have become a surprisingly controversial food over the years. Though they might seem like a benign and affordable protein source, there is a lot of misinformation around their nutrition. During the years when low-fat diets were trending, eggs were vilified. Now that fat is back in vogue (think: keto diet), they seem to be less polarizing. Even theAmerican Heart Associationsuggests enjoying 1-2 eggs a day as a quality protein source.
Not to mention, eggs are one of the most affordable proteins in the grocery store. They canlast in the fridge for up to five weeks, so you won’t have to worry about them going bad as quickly as other types of protein like meat, fish or poultry. Swapping in an egg daily in place of another more expensive protein can help you save money and cut down on food waste. Plus, eggs are so versatile that they can be used in everything from afrittatafor breakfast toshakshukafor dinner (and don’t forget baked goods!).
But are eggs good for you? And what happens if you eat them every day? Here’s what the science says about what consuming an egg a day does to your body over time.
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Health Benefits of Eggs
You Might Feel More Full and Energized
Though they come in a small and affordable package, eggs pack an impressive nutritional punch. The yolk, in particular, is a source of important nutrients like vitamin B12, vitamin D and choline, which are all important for helping our bodies process food into energy we can use. Plus, the combination of protein and healthy fat gives eggs some staying power, so you feel full for longer.
Your Hair and Skin Might Be Healthier
Eggs are a good source of several B vitamins, including vitamins B2, B5 and B12. All of these nutrients have several functions in the body, including maintaining healthy skin and hair, according to a 2020 review inCurrent Nutrition Reports. All B vitamins arewater soluble, meaning they don’t stay in your body for very long and are not easily stored, so regular consumption is a good way to make sure you meet your needs. Eggs are also rich in amino acids (protein building blocks) likemethioninethat can help improve the tone and pliability of skin and the strength of hair and nails.
You Might Be Able to Think More Clearly
Eggs are rich in the micronutrientcholine, which is used to help create cell membranes and important neurotransmitters in the body. Choline is important for memory, mood, muscle control and general nervous system function, so it makes sense why not getting enough could make you feel foggy (among other more severe symptoms).One eggoffers about 6% of our daily choline needs, and thus, eating eggs can helpsupport a healthy brain.
You Might Have Better Vision
Egg yolks contain two carotenoids, lutein and zeaxanthin, that are important for eye health. These carotenoids play an important role in eye development and healthy vision. Research published inNutrientsin 2022 shows that they might even help lower the risk of common age-related macular eye diseases (AMD). Dark leafy greens are another great source of lutein and zeaxanthin.
You Might Have Stronger Bones
Your Heart Health Might Improve
So what about saturated fat, then? We need some saturated fat in our diet, but the problem is that most Americans eat too much while not eating enough healthy fats, which protect your heart (and overall body). And the saturated-fat-containing foods people are eating tend to include other ingredients that can cause harm when we eat too much, like added sugars. The bottom line: An egg a day shouldn’t put you over the edge, especially if you’re eating leaner cuts of protein and plant-based protein rather than relying solely on red meat. If you have a heart-related condition, being aware of your saturated fat intake is more important.
Eggs are also a great source of heart-healthy nutrients like potassium, folate and B vitamins.Some researchsuggests that up to two eggs per day actually improves heart health. As with anything, moderation is important, especially if you enjoy eggs daily.
Egg Nutrition Facts
According to theUSDA, one large whole egg contains the following nutrition:
The Bottom Line
Eggs are an affordable and super-nutritious protein and can provide some health benefits if you enjoy them every day. They are packed with protein, vitamins and nutrients that help you feel full and fueled for whatever your day holds. That said, they are high in saturated fat and cholesterol, so it’s something to be aware of if you have heart disease or are at a heightened risk of developing it. For people with heart disease, limiting yolks and enjoying more egg whites could be a good option if you like to eat eggs daily. For more inspiration, check out ourhealthy, quick and easy egg recipes.
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