Some hail eggs as a “nutritional powerhouse,” while others avoid them over concerns about their high cholesterol content.
For such a simple staple, eggs inspire a remarkable amount of uncertainty, and over time, eating or avoiding them may make a significant difference to health.
Here are six ways people who eat eggs regularly may differ from those who rarely do.
Better cardiovascular health and a lower risk of heart disease
A 2025 study published in international scientific journal Nutrients found that eating one to six eggs a week was associated with a longer life and a lower risk of cardiovascular death.
Compared with those who ate none, people who maintained a diet of one to six eggs a week had a 29% lower risk of dying from cardiovascular disease and a 15% lower risk of death from any cause. Among participants with dyslipidemia, the risk of cardiovascular death was 27% lower.
Better blood pressure, blood sugar and metabolic functions
A 2023 study also published in Nutrients found that people who ate at least five eggs a week were 28% less likely to develop type 2 diabetes and 32% less likely to develop high blood pressure. Combining eggs in a diet with fiber, fish and whole grains could further reduce the risk of type 2 diabetes by 26% to 29%.
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Eggs are rich in high-quality protein that the body can readily absorb. Photo by Bui Thuy |
Slower brain aging and better cognitive health
In April 2026, The Journal of Nutrition published a large study that followed more than 40,000 people for over 15 years. It found that moderate egg consumption was linked to a significantly lower risk of Alzheimer’s disease, while avoiding eggs altogether could accelerate brain aging.
People who ate eggs at least five times a week had a 27% lower risk of developing Alzheimer’s, while those who ate none had a 22% higher risk.
Stronger bones
A 2024 study published in Food & Function found that eating around 100 grams of eggs a day (approximately two eggs) significantly improved bone density in the femoral neck and lumbar spine. Researchers believe eggs may stimulate alkaline phosphatase, an enzyme involved in strengthening bones, thereby improving bone density.
A source of vitamin and energy for the eyes
Nutritionist Wang Lu wrote on the China Science Communication website in 2023 that eggs are rich in readily absorbed vitamin A, making them a valuable addition to daily meals.Their natural fat content also helps the body absorb and metabolize vitamin A more efficiently, supporting vision and overall eye health.
Greater satiety and easier weight management
Eggs are rich in protein that the body can readily absorb. Protein takes longer to digest than carbohydrates, keeping the body full for longer and helping curb appetite. Eating eggs for breakfast can prolong that feeling of fullness and reduce the urge to snack later in the day, making it easier to manage one’s weight.