What Happens When You Eat 3 Whole Eggs Every Day?


The seemingly simple eggs have a rich nutritional profile that can boost your overall health. Eating whole eggs is vital for your health – the yolk contains over 90% of the egg’s iron and calcium content, while the white contains half of the egg’s protein. Here are 10 reasons why you should eat eggs every day:

Eggs improve performance

Eggs are a highly satiating food – a single egg contains about 6 gr. of protein and a variety of vitamins and minerals although without vitamin C, which is why it’s recommended to drink fresh fruit juice along eggs and whole grain bread for breakfast.

Eggs can resolve your iron deficiency

People suffering from mild iron deficiency have reported symptoms of fatigue, headaches and irritability, but eggs can help you in this case due to their high heme iron content found in their yolk. Heme iron is the most absorbable and usable type of iron in food – it’s even more absorbable than iron supplements.

They improve the nutrient adequacy of the diet

Eggs are a valuable contributor to nutritious diets thanks to their nutrient density. According to a study, people who don’t consume eggs havea shortage of vitamins A, B12 and E. On the other hand, eggs have supplied 10-20% of folate and 20-30% of vitamins A, B12 and E in the diet of egg consumers. This study clearly shows the important role of eggs in your diet.

Eggs don’t increase the cholesterol levels

20 years ago, eggs were scrutinized due to their high cholesterol content, but, numerous recent studies have found no connection between consumption of eggs and coronary artery disease. Foods high in saturated fats and trans fats can raise your cholesterol levels and harm your health, but eggs are not in the same group – they are an excellent source of protein, which is not harmful to your body.

Eggs promote weight loss

Eating eggs and toast for breakfast have a 50% higher satiety index than a bowl of cereal. Many studies have shown that an egg for breakfast increases the satiety in overweight people and can stimulate weight loss.

Eggs promote brain health

Choline is an important nutrient that ensures proper brain development in fetuses and newborns. It can be found in high amounts in eggs – 1 egg a day can provide about 28% of a pregnant woman’s choline requirements.

This nutrient is very important during pregnancy and lactation, as its reserves in the body are depleted at that time. Animal studies have shown that the memory function of aged rats was determined by what their mothers ate during pregnancy, which shows how important eggs are during the 9-month period.

Eggs prevent cataract and protect your eyesight

Regular consumption of eggs, spinach and broccoli is related to cataract and age-related lens and retinal degeneration decrease, which is the main cause of blindness in older people. Eggs are an excellent source of lutein and zeaxanthin, two antioxidants which protect your eyes from many diseases. Getting proper supply of them is crucial for proper eyesight.

Eggs are the best source of protein

Protein is one of the central elements in our diet, and it can be found in high amounts in eggs. Protein consists of certain amino acids which cannot be produced by the body and must be derived from our diet. A complete protein food contains all of the 9 essential amino acids which are used to build and repair tissues.

Although milk and meat are complete proteins, eggsare considered the best protein source. Compared to eggs, which have a 100 protein rating, milk is rated at 83 while meat is rated at 75. A single egg has the same protein content as 30 gr. of meat, fish or poultry, and it’s also the cheapest protein source among them.

Eggs protect our bones

Eggs are rich in vitamin D, one of the most important vitamins our body needs. We obtain some of our daily allowance of vitamin D from the sun, and the rest from our food. This vitamin is vital for calcium absorption and maintaining proper bone health, so eating eggs and dairy products regularly is crucial for protecting our bones from osteoporosis and similar bone diseases.

Eggs improve the quality of our hair and nails

Biochemical imbalances and shortages in the body are reflected in the hair, but eating eggs regularly can promote healthy hair due to their high content of Sulphur-containing amino acids. Many people have reported faster hair growth after incorporating eggs in their diet, especially if their previous diet didn’t include foods rich in zinc, Sulphur and vitamins A and B12.