Courtney Pelitera, a nutritionist at Live it Up, states that eggs provide protein and fat, and are an excellent source of micronutrients: choline, selenium, calcium, iron, zinc, vitamin D, vitamin B12, folate, biotin, vitamin B6, omega-3, and omega-6 fatty acids. Additionally, you gain choline, lutein, and zeaxanthin from this small protein source.

These nutrients positively impact health in multiple ways. Ali McGowan, a nutritionist and founder of Sprout Out Loud, explains that the high-quality protein in eggs supports muscle maintenance and promotes satiety. Choline supports brain health, while vitamin D boosts immunity and bone health. Antioxidants like lutein and zeaxanthin protect eyes, memory, and neurotransmission. Other nutrients in eggs also combine to support cardiovascular, metabolic, immune, brain, bone, and cellular health.

Eggs help improve metabolic, bone, immune, cellular, and brain health. Photo: Bui Thuy

Eggs help improve metabolic, bone, immune, cellular, and brain health. Photo: Bui Thuy

Clearing up cholesterol and fat misconceptions

For many years, eggs were a major subject of debate in nutrition circles. The primary reason was their high fat and especially cholesterol content.

According to nutritionist Courtney Pelitera, a large egg contains about 5 grams of fat (including 1,5 grams of saturated fat) and about 200 milligrams of cholesterol – figures that once drew heavy criticism for eggs.

However, recent studies have shifted this perspective.

Nutritionist Ali McGowan points out: "For most people, saturated fat – not cholesterol – is the main factor that increases LDL cholesterol ('bad' cholesterol) in the blood. Meanwhile, eggs contain only a modest amount of saturated fat."

Dr. Pelitera adds that the American Heart Association (AHA) has updated its recommendations. While the AHA previously limited dietary cholesterol intake to under 300 mg/day, they now acknowledge that cholesterol in food differs from cholesterol in the blood, and eating eggs does not necessarily lead to increased blood cholesterol.

Although the AHA still recommends keeping dietary cholesterol intake as low as possible, this substance is no longer considered as harmful as before. On the contrary, cholesterol plays an essential role in the body.

Nutritionist Lindsey Joe affirms that while cholesterol is often seen as "the bad guy", our bodies still need a certain amount of cholesterol to produce hormones and support digestion.

In summary, the most important message is moderation. You can still enjoy eggs daily, provided you maintain a balanced and moderate diet.

What happens when you eat eggs every day?

Based on this information, nutrition experts share what you can expect if you eat eggs daily:

Stabilized cholesterol for healthy individuals

For many healthy adults, eating one egg daily is considered safe and does not significantly increase cholesterol.

Muscle support and satiety

Some studies even suggest that moderate egg consumption can support muscle health and help you feel full, thanks to their high-quality protein.

May reduce LDL cholesterol (under specific conditions)

Recent research has also found that eating two eggs daily, combined with a diet low in other saturated fats, can actually reduce LDL cholesterol levels.

It is advisable to consult a doctor before significantly increasing egg consumption – especially if you are at risk of heart disease.

For those monitoring their saturated fat and cholesterol intake but still wishing to eat eggs daily, you can opt for egg whites instead of, or in combination with, whole eggs.

If you have no specific health issues, you can expect to reap all the other health benefits associated with the many nutrients eggs contain – including improved metabolic, bone, immune, cellular, and brain health.

My Y (According to Real Simple)