What happens to your body if you eat eggs EVERY day

For decades, eggs have been a food surrounded by myths and controversy, especially due to their cholesterol content. However, recent research has shown that eating an egg a day can be part of a balanced diet and offer numerous health benefits. Below, we explore what happens if you eat one egg a day and what you should consider.

READ: PAHO recommendations to reduce your salt intake 1.- Benefits of eating an egg a day

The egg is considered one of the most complete foods. One egg (approximately 60 grams) contains:

• 6-7 grams of high-quality protein, essential for muscle repair and maintenance.
• Vitamins A, D, E, B12, and folic acid, important for vision, immunity, and the nervous system.
• Minerals such as iron, phosphorus and selenium, key to cellular and metabolic functions.
• Choline, an essential nutrient for brain health and fetal development.

Eye health

Eggs are rich in lutein and zeaxanthin, two antioxidants that concentrate in the retina and help prevent eye diseases such as macular degeneration and cataracts.

Weight control

Thanks to its high satiating power, eggs can help control appetite and reduce calorie intake throughout the day, which is beneficial for those looking to maintain or lose weight.

Heart and cholesterol

Although an egg contains between 180 and 200 mg of cholesterol, recent studies have shown that, in most healthy people, moderate egg consumption does not significantly raise LDL ("bad") cholesterol. In fact, it can increase HDL ("good") cholesterol, which protects cardiovascular health.

2.- Are there risks in eating an egg a day?

In people with type 2 diabetes or a family history of cardiovascular disease, daily egg consumption should be assessed individually. Some studies suggest that excessive consumption may be associated with an increased cardiovascular risk in these cases, although the evidence is inconclusive.

READ: When is it not safe to eat seafood? Risk of contamination (salmonella)

Eating raw or undercooked eggs can increase the risk of salmonella infections. To reduce this risk, it's important to purchase fresh eggs, maintain the cold chain, and cook them properly.

3.- General recommendations

• For healthy adults, one egg a day is safe and healthy as part of a balanced diet.
• If you have high cholesterol or chronic medical conditions, consult a healthcare professional before incorporating eggs frequently into your diet.
• Prioritize healthy cooking methods such as boiled, poached, or scrambled eggs without excess fat.

Eating an egg a day can be a great way to incorporate protein and essential nutrients into your diet. Far from being harmful, moderate egg consumption offers multiple health benefits when accompanied by a varied and balanced diet. As always, the key is balance and customization based on your health needs.

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