Eggs are a familiar breakfast food for many people due to their convenience and nutritional value. However, whether eating eggs every day is truly good for your health is a question that many people are concerned about.
Eggs provide high-quality protein, vitamin B12, vitamin D, and choline—important nutrients for brain health.
Walter Willett, a nutritionist at Harvard University (USA), says that eggs can be part of a healthy diet if consumed in moderation.
Eggs contain choline, an important nutrient for brain health. Photo: AI
No longer as "scary" as the old perception suggested
Eggs were previously restricted due to concerns about cholesterol. However, many recent studies show that dietary cholesterol does not significantly affect blood cholesterol levels in most healthy individuals.
Eating eggs in moderation does not significantly increase the risk of heart disease in healthy individuals, according to the Mayo Clinic .
Dr. Katherine Zeratsky, a clinical nutritionist, says eggs can be included in a daily diet, as long as the overall diet is balanced.
Eggs earn even more points
One advantage of eggs is their ability to create a feeling of fullness for longer. A protein-rich breakfast like eggs can help reduce cravings throughout the day, supporting weight management.
According to Medical News Today , Dr. Dariush Mozaffarian, a nutritionist and cardiologist at Tufts University (USA), suggests that the high-quality protein in eggs helps maintain stable energy levels throughout the morning.
Additionally, eggs contain choline—an important nutrient for the brain—which supports memory and nerve function, especially helpful in the morning when the brain needs to be more active.
Another benefit is its ability to stabilize blood sugar. A breakfast rich in protein and low in refined carbohydrates helps limit sudden spikes in blood sugar after eating, thereby reducing mid-morning fatigue, according to Harvard Health Publishing (USA).
In addition, eggs contain lutein and zeaxanthin – two antioxidants beneficial for the eyes – which help protect the retina from the harmful effects of blue light and aging.
Who should pay attention?
Despite their many benefits, eggs are not suitable for everyone. People with cardiovascular disease or high cholesterol should consult their doctor about the appropriate amount of eggs to eat.
According to the Cleveland Clinic , it's not just the number of eggs that's important, but also how they're prepared, so you should limit deep-frying in lots of oil.
International experts suggest that eating eggs in the morning can offer many benefits if consumed appropriately. Maintaining 1-2 eggs per day, combined with a balanced diet and a healthy lifestyle, is the best way to maximize the nutritional value of this food.