2 Eggs for Breakfast for 2 Weeks: All The Benefits I've Experienced
One morning over breakfast, naturopath Juliette Andreau surprises me with some news: Eggs are one of the only complete foods out there. 'They contain many of the nutrients we need,' she says, making me regret ordering a giant, flaky croissant. 'An egg has high-quality protein, fats, vitamins A, D, E, and B 12 , choline, and minerals like selenium or zinc.'
This incredible nutritional profile is why she recommends eating eggs every morning at breakfast: 'If you digest them well and have no known allergies or intolerances, there's no need to worry about eating them every day,' she explains.
For a long time, eggs were demonized because of cholesterol, but today we know that dietary cholesterol is not the 'big bad' thing that we thought it was, especially when you're consuming it as part of a balanced overall diet. That said, as with everything, it's quality that makes the difference. 'Organic, free-range eggs (even better if from a small producer) are a completely different story from industrial eggs,' says Andreau.
As for the number of eggs to eat each day, she suggests two (or even three if it's the only source of protein in the meal). The result? 'It's easier to build muscle, you'll have fewer morning cravings, feel full for longer, and a positive effect on mood.'
According to Andreau, the benefits can be seen very quickly—even more so if the eggs are replacing a carb-y option, say a daily croissant habit, ahem—though you should fully implement a habit for at least two weeks to understand the full results. I did just that—read on for my experience.
Eating eggs every day: what are the health benefits?
Greater mental clarity. Choline is an essential nutrient that helps with the nervous system and regulates mood. One egg has about 30% of your daily choline needs.
Better hormonal balance. Cholesterol is vital for hormone production.
Better vision. 'Lutein and zeaxanthin are both found in eggs,' says Andreau. 'These nutrients help filter eyes filter out blue light, protecting them from all the time we spend staring at screens.'
Stronger, shinier, silkier hair. Both sulfur and biotin (a type of vitamin B) can be found in eggs. 'Both of these nutrients, along with amino acids such as methionine, which support healthy skin and nails and produce keratin.'
Preferred cooking methods
'Gentle cooking is key," says Andreau. 'Ideally, eggs should be soft-boiled or poached. When the yolk remains slightly runny, all the vitamins and minerals that are sensitive to heat remain intact. By cooking them too intensely, in the form of hard-boiled eggs or omelettes, we lose some of these precious nutrients, and the fats can oxidize.'
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