What Happens to Your Body When You Eat Eggs Every Day

Eggs have become a surprisingly controversial food over the years. Though they might seem like a benign 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. They can last in the fridge for up to five weeks, so you won't have to worry about them going bad as quickly as other types of protein, like meat, fish or poultry. Swapping in an egg daily in place of another more expensive protein can help you save money and cut down on food waste. Plus, eggs are so versatile that they can be used in everything from a frittata for breakfast to shakshuka for dinner (and don't forget baked goods!).

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.

Why We Love Eggs

They Might Help You Feel More Full and Energized

Though they come in a small 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.

They May Make Your Hair and Skin Healthier

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, and are water soluble, meaning they don't stay in your body for very long and are not easily stored. For this reason, 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.

They Might Help You 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 that not getting enough could make you feel brain foggy (among other more severe symptoms). One egg offers about 6% of our daily choline needs, which means that eating eggs can help support a healthy brain.

They May Improve Your 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 suggests 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.

They Might Strengthen Your Bones

Vitamin D is important for numerous bodily processes. It helps regulate blood pressure, lowers the risk for certain cancers and can play a positive role in mental health. One of vitamin D's most important functions is helping to maintain healthy bones. It does this by improving calcium absorption in the gut and keeping 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, some are still hung up on eggs' cholesterol content. One egg delivers around 207 milligrams of cholesterol, which is 69% of the daily limit recommended by the 2020-2025 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 blood cholesterol levels. Furthermore, an American Heart Association advisory indicates 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.

So what about saturated fat, then? We need some saturated fat in our diet, but the problem is that most Americans eat too much while not eating enough healthy fats, which protect your heart (and overall body). And the saturated-fat-containing foods people are eating tend to include other ingredients that can cause harm when we eat too much, like added sugars. All in all, an egg a day shouldn't put you over the edge, especially if you're eating leaner cuts of protein and plant-based protein rather than relying solely on red meat. If you have a heart-related condition, being aware of your saturated fat intake is more important.

Eggs are also a great source of heart-healthy nutrients like potassium, folate and B vitamins. Some research suggests that up to two eggs per day actually improves heart health. As with anything, moderation is important, especially if you enjoy eggs daily.

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Nutrition Information

One large whole egg contains the following nutrition:

• Calories: 70
• Carbohydrates: 0 g
• Dietary fiber: 0 g
• Total sugar: 0 g
• Added sugar: 0 g
• Protein: 6 g
• Total fat: 5 g
• Saturated fat: 2 g
• Cholesterol: 207 mg
• Sodium: 65 mg
  
• Vitamin B12: 0.5 mcg
• Vitamin D: 1.24 mcg
• Choline: 169 mg
  

Are Eggs Safe for Everyone?

Eggs are safe for most people to eat, but if you have an allergy to eggs, you'll want to avoid them. Eggs are also not included in a vegan diet, but if you're following a vegetarian eating pattern, then eggs can be a part of your meals and snacks. If you have heart disease, talk with your healthcare provider or a registered dietitian to see if eggs are okay for you to eat, and if so, how often.

4 Ways to Enjoy Eggs

• Boil them. Whether you enjoy your yolk firm or runny, boiling whole eggs in water provides a portable version of eggs that can go with you anywhere, providing a perfect snack or salad topper. You can also poach eggs in water, which is a great alternative to fried eggs if you want to skip the butter or oil.
• Scramble them. Scrambled eggs and omelets are great canvases for adding your favorite veggies, cheese and meat to your eggs. Add smoked salmon and serve with bagels for a tasty, easy brunch dish.
• Bake them. Egg bites are another great grab-and-go way to eat eggs. Or if you want to be a little fancier, go for a quiche. Like scrambled eggs, you can add your favorite fillings to both.
• Fry them. Of course, we had to include what is often people's favorite way to eat eggs—fried. Whether it's sunny side up or over easy, we love to add fried eggs to rice bowls or atop toast.

Egg Recipes to Try

Southwest Breakfast Skillet

5.0

Mozzarella, Basil & Zucchini Frittata

4.8

Sweet Potato, Sausage and Goat Cheese Egg Casserole

4.7

Our Expert Take

Eggs are a super-nutritious and often affordable protein and can provide some health benefits if you enjoy them every day. They are packed with protein, vitamins and nutrients that help you feel full and fueled for whatever your day holds. That said, they are high in saturated fat and cholesterol, so it's something to be aware of if you have heart disease or are at a heightened risk of developing it. For people with heart disease, limiting yolks and enjoying more egg whites could be a good option if you like to eat eggs daily. For more inspiration, check out our healthy, quick and easy egg recipes.