Muscle Support – Their protein content helps preserve lean muscle mass.

Brain Health – Choline promotes memory, mood balance, and cognitive function.

Eye Protection – Lutein and zeaxanthin in egg yolks support long-term eye health.

Increased Fullness – Eggs can reduce cravings and help with appetite control, especially when eaten at breakfast.

Raw vs. Cooked Eggs: What’s Better?

Raw eggs retain more of some nutrients but carry a slight risk of salmonella.
Cooked eggs are safer and still nutrient-rich, though heat can slightly reduce some vitamins.

Tip: If you consume raw eggs, go for pasteurized ones from reputable sources.

Who Should Be Cautious?

While eggs are generally safe and healthy, some individuals may need to limit intake:

People with heart disease or genetic cholesterol issues.

Those with egg allergies.

Anyone on a doctor-recommended low-cholesterol diet.

Final Takeaway

Eggs have come a long way from their bad reputation. For most healthy adults, enjoying 1–2 eggs daily can be part of a nutritious, balanced diet. They offer high-quality protein, key nutrients, and several health perks.

As with any food, moderation is important. For maximum benefit, pair eggs with fiber-rich vegetables, whole grains, and healthy fats.