Eggs have become a surprisingly controversial food over the years. Though they might seem like a benign and affordable protein source, there is a lot of misinformation around their nutrition.
During the years when low-fat diets were trending, eggs were vilified. Now that fat is back in vogue (think: keto diet), they seem to be less polarizing. Even the American Heart Association suggests enjoying 1-2 eggs a day as a quality protein source.
But are eggs good for you? And what happens if you eat them every day? Here’s what the science says about what consuming an egg a day does to your body over time.
You Might Feel More Full and Energized
Though they come in a small and affordable package, eggs pack an impressive nutritional punch. The yolk, in particular, is a source of important nutrients like vitamin B12, vitamin D and choline, which are all important for helping our bodies process food into energy we can use. Plus, the combination of protein and healthy fat gives eggs some staying power, so you feel full for longer.
Eggs are a good source of several B vitamins, including vitamins B2, B5 and B12. All of these nutrients have several functions in the body, including maintaining healthy skin and hair, according to a 2020 review in Current Nutrition Reports. All B vitamins are water soluble, meaning they don’t stay in your body for very long and are not easily stored, so regular consumption is a good way to make sure you meet your needs. Eggs are also rich in amino acids (protein building blocks) like methionine that can help improve the tone and pliability of skin and the strength of hair and nails.
You Might Be Able to Think More Clearly
Eggs are rich in the micronutrient choline, which is used to help create cell membranes and important neurotransmitters in the body. Choline is important for memory, mood, muscle control and general nervous system function, so it makes sense why not getting enough could make you feel foggy (among other more severe symptoms). One egg offers about 6% of our daily choline needs, and thus, eating eggs can help support a healthy brain.
You Might Have Better Vision
Egg yolks contain two carotenoids, lutein and zeaxanthin, that are important for eye health. These carotenoids play an important role in eye development and healthy vision. Research published in Nutrients in 2022 shows that they might even help lower the risk of common age-related macular eye diseases (AMD). Dark leafy greens are another great source of lutein and zeaxanthin, so recipes like our Stir-Fried Mustard Greens with Eggs & Garlic can help you double down.
You Might Have Stronger Bones
Vitamin D is important for numerous bodily processes. It helps regulate blood pressure, lowers risk for certain cancers and can play a positive role in mental health. One of vitamin D’s most important functions is helping us maintain healthy bones. It does this by improving calcium absorption in the gut, and helping keep our calcium and phosphorus levels in a range that promotes healthy bone growth and bone remodeling. One egg boasts 6% of our vitamin D needs, so adding one to your plate each day can reap bone-healthy benefits.
Your Heart Health Might Improve
While eggs pack in a slew of vitamins, minerals and nutrients, one of those is the ever-controversial cholesterol. One egg delivers around 207 milligrams of cholesterol, which is 69% of the daily limit recommended by the Dietary Guidelines for Americans. That said, eating dietary cholesterol does not directly correlate to making your blood cholesterol levels go up; in fact, dietary cholesterol has minimal impact on our blood cholesterol levels. Furthermore, a 2020 review by the American Heart Association published in Circulation indicated that while many high-cholesterol foods are linked to an increased risk of heart disease, primarily due to their saturated fat content, eggs and shrimp are exceptions because of their high nutritional value.
Egg Nutrition Facts
According to the USDA, one large whole egg contains the following nutrition:
- Calories: 70
- Carbohydrates: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 6 g
- Total fat: 5 g
- Saturated fat: 2 g
- Vitamin B12: 0.5 mcg
- Vitamin D: 1.24 mcg
- Choline: 169 mg
