Is Eating Eggs Every Day Safe?

For most healthy people, the answer is a clear **“yes.”**

Older dietary advice often warned against eating too many eggs… However, modern science has a different view. Studies have shown that for the majority of people, **dietary cholesterol**—the cholesterol found in food—has a much smaller effect on blood cholesterol levels than we once thought. When you eat more cholesterol, your body naturally adjusts by making less of it on its own.

For most adults without specific health issues, eating **one to two eggs daily is considered safe** and doesn’t increase the risk of heart disease. The main exceptions are individuals with rare genetic conditions like familial hypercholesterolemia or those who have been specifically advised by their doctor to follow a very strict low-cholesterol diet.

The Nutritional Power of Eggs

Eggs are packed with an impressive amount of nutrients while being low in calories, usually around 70 to 80 per large egg. This makes them a **nutrient-dense food**.

Inside each egg, you’ll find:

• Complete Protein: Eggs provide all nine essential amino acids, which are the building blocks your body needs to create and repair muscle tissue.
• Healthy Fats: They contain beneficial fats, including omega-3 fatty acids, especially in eggs from hens that have been raised on pasture or given special omega-3-enriched feed.
• Essential Vitamins and Minerals: Eggs are a great source of vitamins A, D, E, and B12, along with folate and selenium.
• Choline: This is a vital nutrient for **brain health**, helping with memory and mood regulation.

Key Health Benefits of Adding Eggs to Your Diet

Adding eggs to your meals can offer a wide range of benefits for your body and mind:

Muscle Support

The high-quality protein in eggs helps build and maintain lean muscle mass.

Brain Health

The choline found in eggs is crucial for supporting cognitive function, improving memory, and helping with overall brain health.

Eye Protection

Egg yolks contain antioxidants called **lutein and zeaxanthin**. These compounds help protect your eyes from damage and may lower the risk of age-related eye diseases.

Feeling Full Longer

Starting your day with eggs can help you feel satisfied for longer, curbing cravings and making it easier to manage your appetite.

Raw vs. Cooked Eggs: Which Is the Better Choice?

While raw eggs contain slightly more nutrients, they carry a small risk of **foodborne illness**, most notably from bacteria like salmonella.

Cooking eggs significantly reduces this risk while preserving most of the egg’s incredible nutritional value. If you choose to use raw eggs, it’s best to use **pasteurized eggs** from a trusted source.

Who Should Be Mindful of Their Egg Intake?

While eggs are a great food for most people, some individuals should be cautious or even avoid them. This includes:

• People with a history of heart disease or those with genetic cholesterol disorders.
• Individuals who have a confirmed egg allergy.
• Anyone who has been advised by a doctor to follow a specific low-cholesterol diet for medical reasons.

The Final Word

Eggs have rightfully reclaimed their status as a healthy and important food for most people. For the average healthy adult, eating one to two eggs a day can be a great part of a well-rounded diet.

To maximize their benefits, try pairing them with other healthy foods like fiber-rich vegetables, whole grains, and healthy fats like avocado. **Moderation is key.**