Eggs are a food that has become surprisingly controversial over time. Even though they might seem like a harmless and cheap way to get protein, there is a lot of bad information about how they are good for you. When low-fat diets were all the rage, eggs were looked down upon. Now that fat is cool again (think of the keto diet), they don’t seem to be as controversial.
Not only that, but eggs are one of the cheapest sources of protein in the grocery store. A serving of eggs costs only 14 cents at many major stores. They can last up to five weeks in the fridge, so you don’t have to worry about them going bad as quickly as meat, fish, and poultry. If you eat an egg every day instead of a more expensive protein, you can save money and waste less food. But are eggs really good for you? What happens if you eat them every day? Here’s what science says about what happens to your body over time if you eat an egg every day.
You might feel fuller and more alert.
Even though eggs are small and cheap, they have a lot of good for you nutrients. One large egg has about 70 calories, 6 grammes of protein, 5 grammes of fat, and 0 grammes of carbs. Especially in the yolk, there are important nutrients like vitamin B12, vitamin D, and choline that help our bodies turn food into energy we can use. Also, the protein and healthy fat in eggs give them staying power, so you feel full longer.
Your skin and hair might be in better shape.
Eggs are a good source of many B vitamins, like B2, B5, and B12. All of these nutrients have more than one job to do in the body, such as keeping the skin and hair healthy. All B vitamins are water-soluble, which means they don’t last long in your body and are hard to store. Eating them regularly is a good way to make sure you get enough of them. Eggs also have a lot of amino acids. Amino acids like methionine can help improve the tone and flexibility of skin as well as the strength of hair and nails.
You might be better able to think.
Eggs have a lot of the micronutrient choline, which helps make cell membranes and important brain chemicals called neurotransmitters. Choline is important for memory, mood, muscle control, and general nervous system function, so it makes sense that not getting enough of it could make you feel foggy (among other more severe symptoms). About 6% of the choline we need every day is in one egg, so eating eggs can help keep our brains healthy.
You might be able to see better.
Egg yolks have two important carotenoids for eye health: lutein and zeaxanthin. They are important for eye development and good vision, and research shows that they might even lower the risk of common eye diseases that come with getting older. Dark leafy greens are another great source of lutein and zeaxanthin, so recipes like our Stir-Fried Mustard Greens with Eggs and Garlic can help you double down.
Your bones might be stronger.
Vitamin D is important for many things that happen in the body. It helps keep blood pressure in check, lowers the risk of some cancers, and can be good for mental health. One of the most important things vitamin D does is help us keep our bones healthy. It does this by making it easier for the gut to absorb calcium and by keeping our levels of calcium and phosphorus in a range that supports healthy bone growth and remodelling. One egg has 6% of our daily vitamin D needs, so eating one every day can help your bones.
Your heart health could get better (if eaten in moderation)
Eggs have a lot of vitamins, minerals, and nutrients, and one of them is cholesterol, which is always a controversial topic. One egg has about 207 milligrammes of cholesterol, which is 69% of what the Dietary Guidelines for Americans say you can have in a day. Still, eating cholesterol-rich foods doesn’t directly cause your blood cholesterol levels to rise. In fact, cholesterol-rich foods have little effect on our blood cholesterol levels. A recent review in the journal Nutrients said that while some high-cholesterol foods are linked to a higher risk of heart disease, eggs and shrimp aren’t one of them because they are so good for you. This is mostly because of the saturated fat in the egg yolk.
We need some saturated fat in our diet, but most Americans eat too much of it and not enough healthy fats that keep your heart healthy (and overall body). And most of the foods people eat that have saturated fats also have other ingredients, like added sugars, that can hurt us if we eat too much of them. If you have a heart condition, it’s even more important to watch how much saturated fat you eat.
Eggs are also a great source of nutrients like potassium, folate, and B vitamins that are good for your heart. Some research shows that eating up to two eggs a day is good for your heart. As with everything else, if you eat eggs every day, you should eat them in moderation.
Bottom Line
Eggs are a cheap and very nutritious source of protein, and eating them every day can be good for your health. They are full of protein, vitamins, and other nutrients that make you feel full and give you energy for the rest of the day. Still, they have a lot of saturated fat and cholesterol, so if you have heart disease or are more likely to get it, you should be aware of this. If you have heart disease and like to eat eggs every day, you might want to eat less yolk and more egg white.
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