Many people wonder if eating eggs for breakfast is truly better than consuming them at other times of the day. In fact, when consumed correctly, eggs can offer significant health benefits right from the first meal. Eggs are a source of high-quality protein, containing all essential amino acids that the body cannot synthesize on its own. Additionally, this food is rich in vitamins A, D, B12, choline, iron, and selenium—nutrients vital for brain function, the immune system, and energy metabolism.
The protein content in eggs helps prolong feelings of fullness compared to breakfasts high in refined carbohydrates. Consequently, individuals who eat eggs in the morning tend to experience reduced cravings throughout the day, contributing to weight management when combined with a balanced diet. After a long night, the body needs protein to recover and maintain muscle activity. Eggs are a suitable breakfast choice due to their easily absorbed protein, particularly beneficial for those who exercise, seniors, and individuals aiming to maintain muscle mass.
Egg yolks contain choline, a nutrient involved in the formation of neurotransmitters, supporting memory and cognitive function. This nutrient is also especially important for pregnant women and children during their developmental stages. Eggs further provide various vitamins and minerals that help the body convert food into energy more efficiently, contributing to sustained alertness and concentration in the morning.
However, the benefits of eggs are best realized when combined with a balanced breakfast. Instead of eating only eggs, it is advisable to add green vegetables, fruits, whole grains, or milk to ensure the body receives a full range of nutrients.
For individuals with dyslipidemia or cardiovascular disease, the amount of eggs consumed should be adjusted according to their health status and a doctor’s advice. In most cases, healthy individuals can eat a suitable amount of eggs as part of a balanced diet without excessive concern about cholesterol.
Dr. Nguyen Trong Thuy
Former head doctor of Vietnam National and U23 football teams
