Are 2 Eggs a Day Healthy? 8 Health Benefits

Despite their high cholesterol content, eggs can help you manage your overall cholesterol levels. Eggs are nutritious and contain the following nutrients:

• Vitamins A, B5, B12, and B2
• Vitamins B6, D, E, and K
• Selenium
• Phosphorus
• Calcium
• Zinc
• Folate
• Protein
• Healthy fats

Eggs are a complete source of protein (one serving contains all essential amino acids) and provide you with 13 vital vitamins and minerals, including nine essential amino acids, vitamins (A, B12, D, and E), choline, selenium, and iron.

1. Enhances brain health

Choline is a vitamin that your body cannot produce on its own and is the most significant building block of the brain. According to the National Institutes of Health, choline is essential for brain development and function, memory, metabolism, and mood. Choline deficiency can cause memory loss and forgetfulness can be caused by 

Most adult women require at least 425 mg of choline per day, and pregnant or nursing women may require up to 550 mg. Men should aim for 550 mg of choline each day. One large, hard-boiled egg contains about 147 mg of choline, so eating 2 eggs a day can satisfy your daily choline requirements. 

2. Protects the skin and eyes

Eggs are high in lutein and zeaxanthin; two antioxidants known to protect eye health. According to studies, lutein and zeaxanthin lower the risk of macular degeneration and cataracts.

Lutein also has anti-inflammatory properties and can mitigate or prevent ultraviolet-induced damage caused by sun exposure.

3. Helps with weight management

Eggs add protein and healthy fats to your diet, which promote satiety and can help prevent overeating. Several studies have reported that eating eggs for breakfast reduces calorie consumption throughout the day.

Furthermore, egg white is pure protein and is commonly regarded as the most bioavailable and digestible form of protein in the human diet.

4. May help regulate blood sugar levels

People with diabetes can eat eggs because they are low in carbs and sugar while being abundant in protein, offering more satiety and less hunger. According to research, eating eggs for breakfast can enhance your energy levels, metabolic activity, and hormone production that helps slow the rate at which food exits your stomach.

5. Promotes heart health

Eggs are rich in nutrients that may lower the risk of heart disease. Vitamins A, E, B2, B6, and B12 widen blood vessels, which can help prevent cardiac problems, including atherosclerosis (plaque buildup in arterial walls) and myocardial infarction (heart attack).

Egg yolks contain antioxidants, such as lutein and zeaxanthin, which help lower plasma triglyceride (fat) levels while maintaining total cholesterol levels. HDL cholesterol counteracts the effects of low-density lipoprotein (LDL) cholesterol by eliminating them from circulation. This reduces your chances of developing heart disease.

6. Improves fertility

Eggs are a fertility superfood because they include important nutrients for conception, such as vitamins (A, E, and B12), folate, selenium, and zinc. Studies have shown that omega-3 fatty acids in eggs may boost female fertility.

Antioxidants found in eggs can also combat oxidative stress and increase sperm quality in males. Selenium, vitamin B12, and vitamin E help minimize sperm DNA damage while increasing sperm count, motility, and morphology.

7. Boosts immunity

Vitamin E in eggs acts as an antioxidant that protects cells from harmful chemicals and improves immune functions, lowering the risk of chronic diseases such as heart disease and cancer. Zinc also enhances immune health by assisting the immune system to eradicate germs and viruses from the body

8. Good source of vitamin D

Vitamin D helps the gut absorb calcium and phosphorus and is essential for bone health, immune function, and cell function. Vitamin D deficiency has been linked to a variety of health problems, such as the increased risk of depression, fatigue, diabetes, and other disorders.

According to the USDA, 1 egg contains 1 mcg of vitamin D, which accounts for about 5% of most people's daily intake. Eggs fortified with vitamin D contain enough vitamin D to help adults and children fulfill their daily requirements.

Though eggs are highly nutritious, the following people should exercise caution and eat them in moderation or stick to egg whites:

• Elderly people
• People with high blood pressure
• People with high cholesterol

Boiling eggs is the healthiest way to prepare them. Frying eggs in oil should be avoided because it can increase cholesterol levels, turning a potentially nutritious meal into something harmful to your health.