For decades, eggs have been one of the most controversial foods on our menus. Some consider them a superfood, while others claim they’re full of cholesterol and should be avoided. But what do doctors really say?
Modern research and medical experts are giving eggs a new reputation. According to nutritionists and cardiologists, eating three eggs a day can have surprising effects on the body – both positive and negative.
1. The body receives a strong nutritional boost
Dr. Sarah Langford, a nutritionist at the University of Michigan, explains that eggs are “one of nature’s most complete foods.” Each egg contains over 13 essential nutrients , including vitamin D, B12, choline, iron, and selenium.
Regularly consuming three eggs a day significantly increases your intake of high-quality protein, which helps repair tissue, build muscle, and feel full. The yolk, long unfairly accused of being unhealthy, is actually rich in antioxidants like lutein and zeaxanthin , which protect the eyes from age-related damage.
2. You may feel fuller and eat less
If your goal is to lose weight or maintain your weight, eggs can be your secret ally. Doctors often recommend them for breakfast because the combination of protein and healthy fats helps regulate hunger hormones.
A study published in the Journal of Nutrition found that people who started their day with eggs ate up to 400 fewer calories the rest of the day. So while three eggs may seem like a lot, they can actually reduce your overall calorie intake—as long as they’re prepared healthily.
3. Cholesterol changes – but not in the way you think
This is where most people worry. Each egg contains about 186 mg of cholesterol , but modern research shows that dietary cholesterol has minimal impact on blood cholesterol levels in most people.
Cardiologist Dr. Robert Jenkins of Johns Hopkins Hospital notes:
“For healthy adults, consuming up to three eggs a day does not increase the risk of heart disease. On the contrary, it may even increase HDL, the so-called ‘good cholesterol’, and improve lipid balance.”
However, people with type 2 diabetes or hereditary disorders of cholesterol metabolism should be careful, as their bodies process fats differently.
4. Overdoing it can have the opposite effect
Doctors warn that while three eggs a day is safe for most people, it’s not for everyone.
If you already eat a lot of red meat, butter, or fried foods, adding three more eggs a day can increase your saturated fat load , which over time can negatively impact your heart health.
The cooking method also matters. Frying eggs in oil or butter can double the calories and destroy some of the nutrients.
The healthiest options: boiled, poached, or scrambled with minimal fat.
5. Your brain and eyes will thank you
Egg yolks are one of the richest natural sources of choline , a substance vital for brain health, memory, and mood.
Regular egg consumption, according to doctors, supports neurotransmitter function and may even reduce the risk of cognitive decline as we age.
In addition, the antioxidants lutein and zeaxanthin , contained in the yolk, protect the eyes from macular degeneration – one of the leading causes of vision loss in older people.
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This article is for informational purposes only. Do not self-medicate and always consult a qualified medical professional before applying any information from the text. The editorial team does not guarantee results and is not responsible for any damages resulting from its use.
