What are the benefits and side effects of consuming eggs daily?

Eggs are a staple in most kitchens for a reason. They’re cheap, tasty, easy to cook, and go with almost anything. Whether it’s a sunny-side up breakfast, a comforting egg curry, or a post-workout omelette, eggs have a way of fitting into every kind of diet. But here’s the big question: is eating eggs every day actually good for you?

Turns out, the answer isn’t as simple as a yes or no. Eggs are packed with nutrients that your body loves, but like anything else, having too many can also come with some not-so-great side effects. So, if you’re one of those people who eats eggs on the daily, here’s what’s really going on inside your body.

Eggs are basically little nutrient bombs
Let’s start with the good stuff. One egg has about six grams of protein, which is great for your muscles, skin, hair, and even your immune system. They’re also super filling, which means if you have eggs in the morning, you’re way less likely to raid the snack shelf before lunch. That’s probably why eggs are a favourite among fitness lovers—they help with muscle building and keep you full without piling on the calories.

But protein is just the beginning. Eggs are loaded with important vitamins and minerals like vitamin A, B12, D, iron, and selenium. One not-so-famous but super important nutrient in eggs is choline. Most people don’t talk about it, but choline plays a big role in keeping your brain sharp and your memory working well. It’s especially important for pregnant women because it helps with the baby’s brain development. So yeah, eggs are doing a lot more than just sitting pretty on your toast.

Let’s not forget about eye health. If you’re always glued to a screen (like most of us), you might want to pay attention to the lutein and zeaxanthin found in egg yolks. These two antioxidants help protect your eyes from damage caused by blue light and slow down age-related vision problems. So next time someone tells you to stop eating the yolk, remind them your eyes would like a word.

Now, with all that goodness, you’re probably thinking, “Great! I’ll eat eggs all day, every day.” But hang on—there are a few things you need to consider before going all-in.

The side effects you didn't know
The big one is cholesterol. For years, eggs got a bad rep because of the cholesterol in the yolk. One large egg has about 185 milligrams of cholesterol, and that used to worry doctors. But now, most research says that for healthy people, the cholesterol in eggs doesn’t really raise blood cholesterol levels the way we once thought. That said, if you already have high cholesterol, diabetes, or a family history of heart disease, you might still want to keep an eye on how many yolks you’re eating. Egg whites are a great workaround in that case.

Another issue is allergies. Eggs are one of the more common food allergens, especially in kids. The reactions can be mild, like a rash or an upset stomach, or more serious. So if you’ve ever felt weird after eating eggs, it might be worth checking with a doctor just to be safe.

Also, raw or undercooked eggs can sometimes carry salmonella, a nasty bacteria that can cause food poisoning. It’s not super common, but it’s enough of a risk that you should be careful—especially with raw eggs in things like homemade mayonnaise or cake batter. Cooking eggs properly usually kills off any bad stuff, so a well-cooked egg is a safer egg.

There’s also the question of variety. Eating eggs every day isn’t bad, but if you’re only eating eggs, you might be missing out on other nutrients from different foods. Your body needs a mix—veggies, fruits, grains, legumes, and different types of protein. So it’s not about ditching eggs, but making sure they’re just one part of a balanced diet.

And not all eggs are created equal. The super cheap ones from factory farms might be lower in some nutrients, and those hens don’t usually have the best living conditions. If you can afford it, go for free-range or organic eggs—they usually have more omega-3s and come from happier chickens. And hey, better eggs usually taste better too.

So how many eggs is too many?
For most healthy people, eating one or two eggs a day is totally fine. In fact, some studies say that even up to seven or twelve eggs a week is perfectly safe. Some gym freaks even eat more, and they’re doing just fine. But again, it depends on your overall diet and health. If your meals are full of junk and the only good thing is your morning egg, that’s not balance. But if your diet is generally clean and you're active, daily eggs can be a great addition.

If you're looking to get the most out of your eggs, how you cook them matters. Boiled or poached eggs are a healthier choice than eggs fried in a pool of oil. Scrambled is fine too—just don’t drown them in butter and cheese every day. Try pairing your eggs with whole grain toast, veggies, or avocado instead of bacon and sausage if you're aiming for a heart-friendly breakfast.

And if you’re watching your cholesterol, don’t worry—you don’t have to give up eggs completely. Just try using more egg whites and fewer yolks. Egg whites still give you all the protein, just without the cholesterol.

At the end of the day, eggs are kind of amazing. They’re affordable, filling, and packed with nutrients your body actually needs. Eating them every day is totally okay for most people—as long as you’re not going overboard and you’re not ignoring the rest of your diet. Like most things in life, it’s all about balance.

So if you love your morning eggs, keep loving them. Just maybe switch up how you eat them once in a while. Your taste buds—and your body—will thank you.