Is It Healthy to Eat Eggs Every Day?

Eggs are one of the few foods that deserve to be classified as “superfoods.”

Eggs are loaded with nutrients, and some of these nutrients are rare in the modern diet.

Eggs contain potent brain nutrients and unique antioxidants in which many people are deficient.

In this article, we’ll see why eggs are among the healthiest foods on the planet. We will also talk about what would happen if eggs were your only protein source.

Are eggs bad for you?

Short answer, no!

In six clinical studies, researchers found that eating eggs was not associated with heart disease in healthy people. So, if you had to use eggs as your only source of protein, you’d be very healthy.

One whole egg contains all the nutrients required to form a baby chicken from a single cell.

One large boiled egg contains (1):

· 6% of the RDA of vitamin A

· 5% of the RDA of folate

· 22% of the RDA of selenium

· 9% of the RDA of vitamin B12

· 7% of the RDA of vitamin B5

· 9% of the RDA of phosphorus

· 15% of the RDA of vitamin B2

Eggs also contain vitamins D, K, E, B6, zinc, and calcium. So, what you’ll be getting at the end of the day will be 77 calories, 5 grams of healthy fats, and 6 grams of protein.

Eggs also contain trace nutrients that are good for health. I dare say that eggs are pretty much the perfect food. One egg contains a bit of all the nutrients that your body needs.

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Eggs and cholesterol

Without a doubt, eggs are higher in cholesterol when compared to other foods. But that notwithstanding, they are still packed with healthy bioactive compounds and other disease-fighting nutrients (2, 3).

According to recent meta-analyses and observational studies, eating eggs may not increase or put you at risk of heart disease. Eating eggs also does not increase heart disease risk factors, such as arterial stiffening, inflammation, and high cholesterol levels (4, 5, 6, 7).

Several randomized controlled trials (RCTs) noted similar findings. For instance, a small randomized controlled trial found that eating two eggs for breakfast did not affect blood cholesterol levels compared to an egg-free high-carb breakfast (8).

RCTs involving people with diabetes have found that a weekly intake of 6–12 eggs did not negatively impact total blood cholesterol levels or risk factors of heart disease. Instead, it boosted blood levels of high-density lipoprotein (HDL) cholesterol (9, 10).

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Eggs vs. other protein sources

There are other healthy sources of protein apart from eggs. Other foods that are rich in protein include (11):

· Almonds (21.2g of protein per 100g)

· Black beans (21.6g of protein per 100g of raw black beans)

· Kidney beans (22.5g of protein per 100g of uncooked kidney beans)

· Chickpeas (8.86g of protein per 100g)

· Lentils (24.6g of protein per 100g of uncooked lentils)

· Tofu: 18.8g of protein per 100g of fried tofu

· Tempeh: 20.3g of protein per 100g

Top benefits of eggs

There is no doubt that eggs are among the most nutritious and healthiest foods you can eat. Their calorie content is relatively low. A single sizeable raw egg contains roughly 71 calories (12).

Despite their low-calorie content, eggs are a balanced source of nutrients. One of the major nutrients in the egg is choline (12). Choline is involved in many processes in the body, including gene expression, metabolism, and brain development (13).

Eggs also provide many minerals and vitamins, such as (12):

· Folate

· Iron

· Vitamin B12

· Selenium

· Lutein and zeaxanthin

· Vitamin E

· Vitamin D

· Vitamin A

· Selenium

Eggs contribute to weight maintenance and weight loss. In addition, some studies have shown that eggs may reduce the risk of stroke and cardiovascular disease (14).

Weight loss benefit of eggs

Eggs promote satiety (feelings of fullness), which allows you to eat moderately (15).

The satiety effect of eggs is noticeable when you eat eggs for breakfast. Eating eggs at breakfast results in fewer feelings of hunger compared to eating cereal for breakfast (15).

Also, eggs are not expensive and are easy to prepare.

How to get the most benefits from eggs

Eggs are very nutritious, but you can make them even healthier. Here are some tips prepare healthy eggs:

1. Prepare your eggs using a low-calorie cooking method like boiling or poaching. This will help you to cut back on calories.

2. Combine your eggs with vegetables. Eggs go pretty well with veggies.

3. You can fry the eggs in a stable oil at high temperatures. Good choices include sunflower oil and avocado oil. If you’re using coconut oil or extra-virgin olive oil, then you’re better off cooking at temperatures below 350°F (177°C) and 410°F (210°C), respectively.

4. Choose healthy varieties like organic eggs and pasture-raised eggs. These variants are believed to be nutritionally superior to conventionally-produced and caged eggs.

5. Do not overcook your eggs. You may lose nutrients when you overcook your eggs. Also, using heat for a long time may increase the amount of oxidized cholesterol in the egg, which happens in pan-frying.

Takeaway

Eggs are very nutritious. They provide virtually all the nutrients needed by your body, including protein.

Moreover, they’re cheap, have excellent taste, and can be garnished with almost any food.

Eggs are an excellent source of protein.

Disclaimer: Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.