For decades, eggs were criticized for their cholesterol content and blamed for heart disease. During the 80s and 90s, many people avoided them entirely. However, modern research has flipped that narrative. Scientists now know that, for most individuals, dietary cholesterol has little impact on blood cholesterol. Instead, trans fats, refined carbs, and excess sugar are the real heart health threats.

One large egg contains about 186 mg of cholesterol, but studies show this doesn’t significantly increase heart disease risk in healthy people. Only those with certain medical conditions or genetic sensitivities may need to limit intake. For everyone else, one to two eggs a day can be perfectly safe—and even beneficial.

Eggs are nutritional powerhouses, providing high-quality protein, healthy fats, and essential vitamins like A, D, E, and B12. They’re also rich in selenium, folate, and phosphorus, nutrients vital for energy and immunity. One standout nutrient in eggs is choline, which supports brain health, nerve function, and fetal development during pregnancy. Because of this, eggs are often called “nature’s multivitamin,” offering a wide range of benefits in a small package.

Eggs can help build and repair muscle, protect eye health with antioxidants like lutein and zeaxanthin, and promote satiety, aiding in weight control. They also support heart health when consumed as part of a balanced diet. Incorporating eggs into meals is easy—boiled in salads, scrambled for breakfast, baked in frittatas, or poached in dishes like shakshuka. Their versatility makes them a staple in cuisines around the world. Pasture-raised eggs tend to contain more omega-3 fatty acids and vitamins than conventional ones, though all eggs remain a strong source of nutrition. Ultimately, eggs are not the enemy once believed. They’re affordable, nutrient-dense, and support long-term health when enjoyed regularly alongside other whole foods.