Known as the “most nutritious breakfast,” eating one daily promotes better health!

A recent new study found that consuming 1 to 6 eggs per week can significantly reduce the risk of death from cardiovascular disease.

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One egg a day contributes to health

The study included 8,756 participants aged 70 and above. Among them, 2.6% ate eggs daily, 73.2% ate eggs weekly, and 24.2% rarely ate eggs.

After a follow-up period of 5.9 years, the researchers found that compared to those who did not eat eggs, people who consumed 1 to 6 eggs per week, whether boiled or fried, had a 29% lower risk of death from cardiovascular disease and a 15% lower risk of all-cause mortality.

Eggs also have different effects on different populations. Another study found that consuming 5 or more eggs per week was associated with a 28% and 32% reduced risk of type 2 diabetes and hypertension, respectively. If the diet is balanced, the health benefits become more pronounced.

Another case-control study showed that eating one egg per day helps reduce the risk of dementia. For individuals with obesity, eating one egg for breakfast can not only increase satiety and lower post-meal blood sugar but also reduce calorie intake at lunch and throughout the entire day.

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A well-deserved “complete nutritional food”

Some have called eggs “the world’s most nutritious breakfast,” and this statement is not an exaggeration. A single egg contains almost all the nutrients required for life’s development.

Perfect Protein Pattern

Each egg contains 6 to 7 grams of protein, including all the essential amino acids required by the human body. The amino acid composition is similar to that of human protein, with an absorption rate as high as 99.5%, making it a “perfect protein pattern.”

Vitamin “Full House”

Eggs contain various vitamins, such as water-soluble vitamins B2, B9 (folic acid), and B12, as well as fat-soluble vitamins A, E, and K. Since vitamin A and B2 intake is generally insufficient, eating one egg can supplement at least 10% of the daily requirement. Eggs are also one of the few natural food sources of vitamin D.

Choline Boosts Brain Power

Choline is an important raw material for the synthesis of acetylcholine and is crucial for brain and nervous system development. However, the human body cannot synthesize enough to meet daily needs, so it must be obtained from food.

One egg contains 176 mg of choline; two eggs are close to the intake requirement. Adequate egg consumption during pregnancy and lactation can aid a child’s brain development. For children and adolescents, moderate egg consumption can improve memory and attention.

Lutein Protects Eyesight

Antioxidants like lutein and zeaxanthin help protect the retina from free radical damage, reducing the risk of cataracts and macular degeneration. The human body cannot synthesize these and must obtain them from external sources; eggs are a good source.

Rich in Healthy Fats

One egg contains about 5 grams of fat, mainly concentrated in the yolk. This includes unsaturated fatty acids like Omega-3s. Eggs are also rich in lecithin, an important component of high-density lipoprotein (HDL), which promotes the metabolism of fat and cholesterol, helping to prevent cholesterol from depositing on blood vessel walls and aiding in blood lipid regulation.

Furthermore, vitamins A, D, E, lutein, and zeaxanthin are fat-soluble nutrients and are absorbed most efficiently when consumed with the yolk.