Eggs have sparked debate in the nutrition world for years. Once criticized for their high cholesterol levels and links to heart disease, many people avoided them. However, modern research shows otherwise.

In this article, we'll look at the real benefits—and some possible downsides—of eating eggs, whether you like them scrambled, hard-boiled, or raw.

Is eating eggs every day harmful?

In short: usually not.

Previous dietary recommendations warned against eating too many eggs due to their cholesterol content—about 186 mg per large egg, mostly in the yolk. However, more recent studies show that for most people, dietary cholesterol does not have a significant impact on blood cholesterol levels.

In fact, healthy individuals can typically eat one or even two eggs a day without increasing their risk of heart disease. Exceptions include those with genetic conditions, such as familial hypercholesterolemia, or those whose doctors have recommended a strict low-cholesterol diet.

Eggs: Small but Rich in Nutrients

Eggs are nutrient-rich and relatively low in calories (around 70–80 calories per egg), offering:

Complete protein – supports muscle maintenance and regeneration.

Healthy fats – including omega-3 fatty acids, especially those found in free-range eggs.

Essential vitamins and minerals – such as vitamins A, D, E, B12, folic acid and selenium.

Choline – essential for brain development and cell health.

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