For years, eggs have confused health-conscious eaters. One day they were praised as a perfect protein, and the next they were blamed for raising cholesterol. Today, nutrition science paints a much clearer picture, and experts agree that eggs, when eaten the right way and in the right amount, can be a healthy and nourishing part of everyday meals.
Nutrition and food experts explain that most healthy adults can comfortably eat one to two whole eggs a day as part of a balanced diet. People who are physically active or involved in intense training often have higher protein needs, and in such cases, egg whites are commonly recommended. Some individuals may include several egg whites daily depending on their body weight, activity level, and overall diet.
Experts also point out that not all eggs are the same anymore. Nutrient-enriched eggs, fortified with Omega fatty acids, vitamin D, vitamin B12, selenium, and other essential nutrients, offer added benefits. These nutrients support immunity, brain function, heart health, and muscle strength. Eggs are also a complete protein and naturally contain iron, zinc, and choline, which play a key role in metabolism and cognitive health. When eaten regularly but in moderation, they can support both physical and mental well-being across age groups.
Addressing the long-standing fear around cholesterol, diet experts explain that eggs are among the most nutrient-dense foods available. For people with normal cholesterol levels and no existing heart concerns, one to two eggs a day are generally safe. Highly active individuals may even tolerate slightly more due to increased protein requirements.
Eggs also contain choline, which supports brain health, and antioxidants like lutein and zeaxanthin, which are important for eye health. For most people, eggs tend to raise “good” HDL cholesterol while having little effect on “bad” LDL cholesterol. However, medical experts caution that individuals with heart disease, diabetes, or high LDL cholesterol should follow personalised advice, which may include limiting egg yolks, reducing weekly intake, or choosing egg whites more often.
From a clinical nutrition perspective, specialists note that earlier guidelines were overly strict about eggs because of their cholesterol content. Newer research shows that dietary cholesterol has a much smaller impact on blood cholesterol for most people than previously believed. Instead, high intake of saturated fats and ultra-processed foods poses a far greater risk to heart health.
Experts also emphasise that how eggs are cooked matters just as much as how many are eaten. Boiled, poached, or lightly scrambled eggs are far healthier choices compared to eggs fried in butter or served with processed meats.
The message from experts is clear – eggs are no longer the nutritional villain they were once made out to be. When eaten in moderation, prepared healthily, and paired with fibre-rich foods like vegetables and whole grains, eggs remain one of the most affordable, filling, and nutritious protein sources available for most people.
