Why nutritionists say eggs can boost immunity, energy and bone strength — but also why moderation matters.
Eggs have long been promoted as a complete, affordable source of nutrition, leading to the popular line: “Eat eggs every day, Sunday ho ya Monday.” While many people enjoy them as breakfast or a light dinner, health experts say the truth behind this advice lies in the nutrients packed inside a single egg and how your body responds to them.
Nutritionists describe eggs as one of the most efficient protein sources, providing all nine essential amino acids along with vitamins A, D, E, several B vitamins, and minerals like selenium, iodine, phosphorus and zinc. These nutrients support immunity, muscle repair, hormone balance and overall strength. Because they are quick to cook, eggs remain a common meal choice across age groups.
Experts add that eggs can help regulate energy levels and improve metabolism. Their combination of protein and healthy fats boosts thermogenesis, generating heat in the body and keeping people feeling fuller for longer. Vitamin D in the yolk helps the body absorb calcium, supporting bones and teeth especially helpful for children, women and older adults.
WhatsApp Image 2025-10-22 at 9.38.32 AM
WhatsApp Image 2025-10-22 at 9.37.37 AM
Doctors note that some people experience a rise in body heat after eating eggs. This happens because the body works harder to digest protein, which increases metabolic activity. In certain cases, high protein intake can also stimulate thyroid hormones, naturally raising body temperature. For healthy individuals, this is not harmful.
There continues to be debate about whether the yolk or the white is healthier. The white contains most of the protein and almost no fat, making it ideal for people focused on muscle repair or weight control. The yolk, however, carries vitamins, antioxidants (like lutein and zeaxanthin), omega-3 fats and essential micronutrients but also cholesterol. Modern research shows that dietary cholesterol affects blood cholesterol far less than previously believed, yet doctors still advise moderation for people with diabetes, heart disease, or high LDL levels.
Health experts say eating one egg a day is safe for most people, while very active individuals may include two. However, excessive intake may cause digestive discomfort, bloating or diarrhea, especially in those sensitive to high-protein foods.
Overall, eggs strengthen the immune system, support muscle growth, aid brain and nerve function, and keep bones healthy but portion control is key. Those with diabetes, cholesterol issues or heart conditions should discuss their egg intake with their doctor.
Disclaimer: This article is based on general medical opinion and publicly available information. It is not a substitute for professional health advice.
Post navigation