No breakfast is complete without eggs. They’re versatile, flavorful, and easy to make in just minutes. You might even find yourself eating eggs daily, especially if you like to boil eggs in bulk or make quiche. But is it healthy to eat eggs so often? And what will happen if you do? We spoke with dietitians to find out what happens when you eat eggs every day, plus tips for doing it the healthy way.
- Laurie Allen, MEd, RDN, LDN, registered dietitian, associate professor and educational program director at the University of North Carolina at Greensboro
- Michelle Newman, MS, RDN, CDCES, Registered Nutritionist, Diabetes Care and Education Specialist, Dietitian Coordinator at the Molly Diabetes Education and Management Center for Adults and Children at Hackensack University Medical Center
What happens when you eat eggs
Dietitians explain how eating eggs affects your body.
Increases protein intake
“Eggs are an excellent source of high-quality protein,” says Laurie Allen, MEd, RDN, LDN, associate professor and educational program director at the University of North Carolina at Greensboro. This means that they contain all the essential amino acids that the body needs but cannot make itself. “These amino acids are crucial because they build and repair tissue, support muscle growth, and help the body perform various bodily functions,” says Michelle Newman, MS, RDN, CDCES, registered nutritionist, diabetes care and education specialist, coordinating dietitian at the Molly Diabetes Education and Management Center for Adults and Children at Hackensack University Medical Center. “One large egg provides about 6 grams of protein, making it an effective and accessible way to meet daily protein needs,” notes Allen.
Supports immune function
Eating eggs regularly can help support immune function. That’s because your immune system depends on food proteins (found in eggs) to produce immune proteins like antibodies, says Allen. These proteins “allow the body to respond quickly to threats like bacteria and viruses,” she notes. Eggs also contain selenium, vitamin A, vitamin B12 and zinc, all of which support healthy immune function, according to Newman.
Plus, “egg yolks are one of the few natural food sources of vitamin D,” says Newman. Vitamin D helps regulate both your innate immunity (the body’s first line of defense) and your adaptive immunity (the body’s specialized, targeted defense), says Newman.
Improves satiety
When part of a balanced diet, eggs can help increase satiety and satiety. This is due to their protein and fat content, according to Allen. Together, these nutrients slow gastric emptying (the rate at which food moves through the digestive system), which prolongs the feeling of fullness after a meal, says Allen. “Protein and fat also stimulate the release of appetite-regulating hormones, including peptide YY and GLP-1, which signal the brain that the body is satisfied,” says Allen. So eggs can naturally reduce overall calorie intake and snacking between meals, says Newman.
Eye health aid
When you eat eggs every day, you increase your intake of eye-friendly nutrients. “Eggs promote eye health because the yolk contains lutein and zeaxanthin,” says Allen. These compounds accumulate in the part of the eye responsible for central vision. Here, “they help filter blue light and protect eye tissues from damage caused by light exposure and normal aging,” says Allen. Not to mention, higher intake of lutein and zeaxanthin has been linked to a lower risk of age-related macular degeneration, says Allen.
How many eggs to eat
“For most healthy adults, one to two eggs per day is considered safe,” says Allen. But as with many foods, there are some exceptions.
Some people have familial hypercholesterolemia, a condition that genetically predisposes them to high cholesterol levels. This increases your sensitivity to dietary cholesterol, found in eggs. In this case, it’s often recommended to limit egg consumption to three or four per week, says Allen.
Additionally, eggs are among the most common allergens, according to the USDA. If you are allergic to eggs, avoid them completely.
“Eating raw or undercooked eggs, such as those with runny yolks, carries a risk of Salmonella infection,” says Newman. To be safe, cook eggs thoroughly, especially when serving them to vulnerable people like young children, the elderly, pregnant people and people with weakened immune systems, she says.
Cooking Methods Matter
Although eggs are nutritionally impressive, it’s important to consider your cooking method, especially if you eat them daily. The method will affect the final nutritional profile of the egg and its effects on the body.
For example, if you want to maximize their nutritional benefits without adding extra calories or fat, poaching or boiling eggs is the way to go. “These methods don’t require oil or butter, which helps keep calories low compared to other preparations,” says Newman. Meanwhile, frying eggs in butter (or scrambling them with cream) will increase the saturated fat and total calories of the meal, says Allen. This is something to keep in mind if you want to limit any of the components.
Alternatively, eggs can serve as a vehicle for nutritious ingredients. “Try mixing a quarter cup of cottage cheese and a handful of vegetables into scrambled eggs,” says Allen. It’s a simple way to increase the protein and micronutrient content of the meal without significantly changing the cooking process, she says.
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