For years, eggs were viewed as a health risk due to their cholesterol content. In the 1980s and 1990s, many avoided them, fearing an increased risk of heart disease. However, modern research shows that, for most people, dietary cholesterol has little impact on blood cholesterol levels. Instead, trans fats, sugar, and processed carbs pose greater risks.

Each egg contains about 186 mg of cholesterol, but studies confirm that eggs don’t significantly raise heart disease risk in healthy individuals. Unless advised by a doctor or affected by certain genetic conditions, most people can safely eat one to two eggs per day—and may even benefit from doing so.

Nutritionally, eggs are a powerhouse. They provide complete protein, healthy fats, and essential nutrients like vitamins A, D, E, B12, folate, selenium, and phosphorus. They’re also one of the best natural sources of choline, which supports brain health and fetal development. Low in calories but high in nutrients, eggs are often called “nature’s multivitamin.”

Eggs support muscle repair, brain and eye health, weight management, heart function, and immune strength. Their high satiety helps control appetite, making them useful in balanced diets. They’re also incredibly versatile—whether scrambled, poached, boiled, or baked into dishes like omelets or frittatas. Pasture-raised eggs may offer higher omega-3s and vitamins, but all eggs are nutritionally valuable.

In conclusion, eggs have reclaimed their place as a superfood. Affordable, nutrient-dense, and easy to prepare, they can be enjoyed regularly as part of a healthy diet.