Perhaps you have already eaten them today: fried in the butter, mixed with aromatic or boiled herbs gently with the morning coffee. Eggs are a nutritional chameleon: simple, but rich in proteins, nutrients and … controversies. While the grandmothers proclaim them a superfood, the purists of nutrition sometimes look at them with suspicion, as if they hid a bomb of butter. In the flow of conflicting information, is the question “is it sure to eat eggs every day?” It seems to be the most important. almost existential.
That’s why we carefully examined scientific sources, dispelled the nutritional myths on eggs and collected concrete answers. So what really happens to your body if you eat it every day? two eggs? The results are … much more complex (and interesting) than you might think. From the benefits for the brain, the eyes and bones to the warnings for those suffering from particular pathologies: here is the complete review, without embellishments.
1. Proteins of which your body trusts
Each egg is a small protein container, but extremely complete. It contains all nine essential amino acids, which makes it one of the rare “complete” sources of protein in the diet. With two eggs per day take about 12 grams of this fuel for the muscles, the immune system and the energy. In addition, egg proteins are digested more slowly than proteins from many vegetable sources, which means you feel satisfied longer and you are less likely to have that “sudden hunger” at 15:47.
2. Natural eye protection – without UV filters
Your retinas will thank you. The eggs are rich in lutein and zeaxanthine, names that seem those of science fiction robots, but in reality they are powerful antioxidants that protect the eyes from aging and the damage caused by blue light. Regular consumption of these two substances is associated with a lower risk of cataracts and macular degeneration. This means: less visits from the ophthalmologist and more sunsets to enjoy.
3. Choline: a silent nourishing for a very noisy brain
The choline is one of those nutrients similar to the vitamins of which most people do not even notice, until the brain begins to perceive them. This substance is essential for memory, learning and correct functioning of the nervous system. Two eggs per day cover almost half of the recommended daily dose, which is particularly useful for pregnant women and for anyone who does not want to forget the password of their e-mail every week.
4. Cholesterol: not only “good” and “bad”
Eggs and cholesterol: a love-hatred relationship that has been news for decades. Yes, egg yolk contains a fair amount of cholesterol, but recent research shows that this food cholesterol does not have a significant impact on the levels of cholesterol in the blood of most people. In fact, eggs often increase HDL – The “good” form that helps to remove the excess of “bad” LDL. If you are healthy, you can safely include two eggs in your diet, without the need to confess them to the nutritionist.
5. However: if you are among the “hyper-resonder”, caution is not superfluous
For about a third of people, eggs can still cause an evident increase in LDL cholesterol. If you have already been diagnosed with a dyslipidemia or if there is a genetic predisposition in your family to cardiovascular diseases, you should consult a specialist regarding your daily egg diet. Individual responses vary, just like lactose, mayonnaise or family lunches tolerance.
6. Beauty from the inside outside
The eggs contain vitamins of group B, in particular biotin, riboflavin and B12, allies of a beautiful skin, strong nails and healthy hair. Biotin is even a common ingredient in hair supplements: why not break eggs instead of pills?
7. A breakfast that really makes the difference
Eggs for breakfast can reduce the total daily calorie intake because they satiate more than the typical carbohydrates (for example: toast, croissant, sugary cereals passed off as “healthy”). A study showed that the people who started the day by eating eggs lost more pounds than those that ate Bagel for breakfast. So if you are thinking of a “soft” introduction of weight loss, eggs are your new best friends.
8. Strengthen the bones, without Campanaccio
Vitamin D, present in egg yolk, promotes calcium absorption and therefore the health of the bones. Considering that half of the year the sun simply acts from environmental light and not from the source of vitamin D, a daily dose of eggs is a practical solution. And yes, it also helps the teeth, even if the teeth fairy may not advertise it.
9. The heart loves a holistic approach
If combined with vegetables, olive oil and whole grains, eggs can be part of a diet that protects the heart. The secret lies in the entire menu: two eggs with spinach, not five slices of bacon. Even the avocado, you know, is good for health, as long as it is not mixed with a liter of Nutella.
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10. Possible role in protection against some tumors
In addition to its cognitive effects, choline also has a potential protective function against some types of cancer, in particular the breast one. These are preliminary results, but it is worth emphasizing them, above all because it is a substance of which most people do not consume sufficient quantities.
11. Superfood conveniente
Compared to other sources of quality proteins, eggs win in all respects: nutritional value, price and versatility. If the food products were listed on the stock exchange, the eggs would have the status of “underestimated stars”. An excellent choice for students, young families and anyone who wants to eat intelligently, but not necessarily luxurious.
12. Diabetics: pay attention to the context, not (alone) to the eggs
Some studies suggest a link between the frequent consumption of eggs and a higher risk of type 2 diabetes. But be careful: the accompaniment (bacon, white bread, butter) is often more important than the eggs themselves. If you are diabetic, consult your doctor and monitor your answer.
13. Allergies – especially in children
Egg allergy is common, especially in children. But in the end most of them manage to overcome it. Even in adults can occur, milder hypersensitivity reactions, in particular to the proteins present in the albume. If you notice unusual reactions, do not have experiments, test yourself.
14. Choose the eggs: more important than you think
Biological eggs, raised outdoors and grazing often contain more omega-3, vitamin E and other micronutrients. In addition, they support more ethical breeding practices. So, the same goes for eggs: a slightly higher price, much more flavor (and clean consciousness).
15. Eggs and the environment
Compared to meat, the eggs have a minor environmental impact, but still greater than foods of vegetable origin. If you care about the safeguarding of the planet, choose local eggs with the maintenance label that respects the environment. It doesn’t matter where your breakfast comes from.
So, two eggs a day, yes or not?
For most people: yes, without bad consciousness. If you are healthy, two eggs a day can provide your body with nutrients that often are missing in the modern diet, and without particular nutritional precautions. However, if you suffer from high ldl, diabetes or other specific pathologies, we recommend that you monitor your answers and consult a specialist.
