7 Healthy Benefits of Eating Eggs Every Morning

7 Healthy Benefits of Eating Eggs Every Morning

Many research articles were published earlier which demonstrated that eating eggs (including yolks) increases your blood cholesterol.

As a result, many people stopped eating eggs or ate only egg white. However, several recent studies have shown that consumption of whole eggs does not increase your blood cholesterol.

Whole eggs are a part of my daily breakfast since I am on a keto diet.  What is keto diet, I shall talk about it in a separate blog.

Rather, there are several health benefits of eating eggs every morning. In this article, I will discuss the 7 most important health benefits of eating eggs.

1. Eating Eggs Helps Weight Loss

Eating eggs can help in losing weight. Yes, guys! You read it correctly. You can lose weight by eating eggs, the way I did. It certainly helps in weight reduction.

Let’s try to understand how and why eating eggs help you in reducing weight.

We all know that eggs are rich in protein. And ingestion of protein generally increases satiety to a greater extent than carbohydrate or fat (1).

When eggs are consumed during breakfast, it induces greater satiety and significantly reduced short-term food intake when compared to people having bagels in their breakfast (2).

A study showed that consumption of eggs for breakfast results in less variation of plasma glucose and insulin, a suppressed ghrelin response, and reduced energy intake during the next 24 hours in adult men (3).

Another study also showed that including eggs in your breakfast helps in weight reduction (4).

2. Healthy Heart

There were always two schools of thought. First, hypothesized that eating eggs can lead to heart disease as egg yolk contains a high amount of cholesterol. Others believed that eggs have no negative effects on the heart, rather it has more beneficial effects than adverse effects.

A meta-analysis demonstrated the higher consumption of eggs is not associated with an increased risk of coronary heart disease or stroke (5).

Another metanalysis also showed that eating eggs does not increase the risk of cardiovascular disease death due to heart problems in healthy people (6).

A recent study showed that daily egg consumption was not associated with the risk of myocardial infarction, stroke or heart failure (7).

High-density lipoprotein (HDL) cholesterol also known as ‘good cholesterol’ has beneficial effects on your heart. Eggs are a rich source of HDL.

Several studies have found that egg consumption increases HDL-C (8-10). Therefore, you should eat eggs to have a healthy heart.

3. Healthy Liver

Have you ever heard of choline? I am sure most of you have never heard of this term before.

Choline is an important nutrient and is metabolized in the liver. People eating low choline diets develop fatty liver and liver damage (11).

Eggs are an important source of choline (12). One whole egg has 125 mg of choline. Eggs also provide more choline per kilocalorie compared to most other foods (13).

Eating eggs regularly will keep your liver healthy.

4. Brain Development

As I mentioned earlier, eggs are an excellent source of choline (12).

Choline plays a significant role in fetal and neonatal brain development (14). Several studies showed the importance of choline in fetal and neonatal brain development and insufficient choline intakes during these critical periods can have very negative effects (15, 16).

A study showed that higher concurrent choline intake was related to better cognitive performance, verbal memory, and visual memory (17).

5. Healthy Eye

Eggs provide highly bioavailable forms of the xanthophylls lutein and zeaxanthin which are associated with lower risks for age-related macular degeneration and cataracts (18-21).

Egg yolks contain substantial amounts of both lutein and zeaxanthin. Consumption of  1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28-50% and zeaxanthin by 114-142% (22).

We all know that deficiency of vitamin A is the leading cause of blindness worldwide. Eggs are a reliable source of vitamin A.

6. Healthy Skin

The lutein and zeaxanthin in eggs also have beneficial effects on your skin.

Another important nutritional component from eggs is phosvitin, a phosphoglycoprotein present in egg yolk and represents about 7% of yolk proteins.

Phosvitin present in egg yolk has the potential to be used as a natural bioactive compound as a hyper-pigmentation inhibitor for human skin (23).

7. Healthy Bone and Muscle

We all know vitamin D and calcium are important nutrients for strong bones. Eggs are one of the very few natural sources of vitamin D and it strengthens your bones and may prevent the onset of osteoporosis.

The protein contained within eggs makes them ideal for building strong muscles.


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