Whether you love them or not, chances are you keep a carton of eggs in your fridge from time to time.
For me, starting the day with eggs has become a simple, satisfying routine. Not only are they tasty, but over time I’ve realized they bring a host of health benefits that go far beyond flavor. In fact, after reading more about them, I’ve made it a habit to eat at least two eggs every day.
So, what’s in an egg, and why should we care? How safe is it to eat them regularly, and what role do they play in a balanced diet? Here’s the breakdown.
What eggs contain
Eggs are nutritional powerhouses. They provide vitamins A, D, and E, as well as B12, riboflavin, and folate. They also supply important minerals like iodine, iron, calcium, zinc, and selenium.
Eggs and cholesterol
You’ve probably heard that eggs are “bad” because of their cholesterol content. In reality, this isn’t a concern for most people. While eggs do contain cholesterol, it doesn’t have the same harmful effect on blood cholesterol as once thought. Jennie Nyenvik, a dietary expert from the Swedish site Aftonbladet, confirms that cholesterol in eggs isn’t something to worry about.
In fact, studies show that a protein-rich breakfast, including eggs, can support weight loss. A low-calorie diet combined with daily eggs for breakfast has been shown to help people lose weight up to twice as fast. Eggs also help you feel full longer, naturally reducing overall calorie intake.
Boosting your immune system
Eggs are excellent for immunity, especially after long winter months when many people are prone to colds and infections. Just two eggs a day provide about 22% of the recommended daily intake of selenium—a key mineral for supporting the immune system.
Eggs and brain health
Eggs are rich in choline, an amino acid essential for brain function. Choline helps with memory and cognitive responses, supporting everyday tasks like remembering where you left your keys or wallet.
Eggs also contain lutein, a compound beneficial for eye health. Lutein helps maintain clear vision and protects the retina from damage, keeping your eyes sharp over time.
Supporting mood and overall wellness
Vitamin D, which can be scarce in winter, is found in eggs and contributes to strong bones and teeth. It also helps combat depression, while folate—a type of B vitamin in eggs—is necessary for new red blood cell formation and fetal development. People lacking folate are at risk of anemia, making eggs an especially important addition to the diet for women planning to become pregnant.
Anti-aging benefits
The amino acids in eggs help repair and regenerate cells, which supports anti-aging and overall health. As we age, our need for vitamin D increases. People over 60 are recommended to get 10 micrograms daily, and a single egg provides approximately 0.7 micrograms.
Heart health
Research from Canada indicates that egg-rich diets are linked to a lower risk of cardiovascular diseases and certain types of cancer. Eggs contain antioxidants like tryptophan and tyrosine, which help protect the heart. Eggs may also improve LDL (the “bad” cholesterol) levels, reducing the risk of heart-related issues.
In short, eggs are much more than a simple breakfast food—they’re a nutritional powerhouse that supports weight management, immunity, brain function, vision, mood, anti-aging, and heart health. Even if you thought you knew eggs were healthy, it’s worth seeing them in a whole new light.