6 Benefits of Eating Eggs Every Day 

Do you eat eggs every day? If not, you might want to consider adding them to your diet.

Eggs are a nutritional powerhouse, and eating them on a daily basis can offer a variety of health benefits.

According to the United States Department of Agriculture (USDA), a single large egg contains about 75 calories and 7 grams of protein.

Eggs are also a good source of vitamins A, B12, and D, as well as selenium, phosphorus, and choline. (1)

They are one of the few food sources of vitamin D, and they also contain lutein and zeaxanthin, which are important for eye health.

In addition to being nutritious, eggs are also very versatile.

They can be cooked in a variety of ways and added to all sorts of dishes, from breakfast burritos to stir-fries.

Having said all that, here are some of the most impressive health benefits of eating eggs every day.

6 Benefits of Eating Eggs Every Day 

1. Boost your immune system

The nutrients in eggs can help support a healthy immune system.

Selenium, for example, is a trace element that helps the body produce antibodies, which can help protect against infection. (2)

A single large egg contains 15.4 micrograms of selenium, which is about 28% of the Daily Value (DV).

Even the protein, vitamin D, zinc, vitamin B-12, and vitamin E  found in eggs can help keep your immune system functioning properly. (3)

2. You may lose weight

Eggs are the perfect food if you’re looking to lose weight.

They’re high in protein and low in calories, so they’ll help you feel full without consuming too many calories.

A study found that people who ate three eggs a day for 12 weeks lost more weight and had more lean muscle mass than those who didn’t eat any eggs. (4)

So if you’re looking to slim down, start your day with a hearty egg breakfast.

3. Boost energy levels

As per the USDA, one large egg has around 75 calories and 7 grams of protein.

Protein takes longer to digest than carbs, so it can help you feel fuller for longer and provide sustained energy throughout the day.

In fact, research has shown that eating eggs for breakfast can help you stay more alert and focused throughout the day. (5)

4. Lower your risk of heart disease

Eggs are a good source of choline, a nutrient that helps keep your heart healthy.

Choline is important for the production of cellular membranes and plays a role in maintaining the structure of proteins.

It also helps prevent the buildup of plaque in your arteries, which can lead to heart disease. (6)

Besides, eggs are also a good source of omega-3 fatty acids, which have been shown to lower the risk of heart disease. (7)

5. Improve brain function

Eggs can also help improve your cognitive function and memory.

Yes, you read that right.

Eggs are a good source of choline, which is important for brain development and memory.

A study found that choline deficiency can lead to reduced intelligence, memory problems, and impaired motor function. (8)

Eggs are also a good source of other nutrients that are important for brain function, including vitamin B6, folate, and vitamin B12.

6. Improve your skin and hair health

Another benefit of eating eggs every day is that they can help improve your skin and hair health.

Eggs are a good source of biotin, a water-soluble vitamin that’s important for the health of your skin, hair, and nails.

A deficiency in biotin can lead to brittle nails, hair loss, and dry skin.

But that’s not all.

The protein in eggs is also essential for the growth and repair of your skin, hair, and nails.

Furthermore, eggs contain lutein and zeaxanthin, two antioxidants that have been shown to protect your skin against sun damage. (9)


Eating eggs every day can have some impressive health benefits.

Not only are they nutritious and low in calories, but they can also help you lose weight, boost your energy levels, and improve your skin and hair health.

So if you’re looking for a healthy way to start your day, look no further than a delicious egg breakfast.

More resources: Here’s What Happens to Your Body When You Eat Eggs Every Day