U.S. health site Prevention recently featured a personal experiment by nutritionist Lauren Manaker, who ate one egg daily for seven consecutive days. She reported noticeable positive effects, including increased energy levels and a significant reduction in hunger. Manaker highlighted that eggs are rich in high-quality protein and choline, and consuming them in moderation does not significantly increase cardiovascular risk in healthy adults. However, she recommends that individuals with specific health conditions consult a doctor before making dietary changes.
To test the American Heart Association’s recommendation that “healthy adults can safely eat one whole egg per day,” Manaker conducted a week-long dietary experiment. She prepared eggs in various ways, including boiled eggs stored in the fridge, scrambled eggs for breakfast, and even adding eggs to ramen. After seven days, she shared her most notable observations: a sustained boost in energy throughout the day and a noticeable reduction in hunger. She attributed these benefits to the high-quality protein in eggs, noting that she experienced no digestive discomfort during the experiment.
Beyond physical benefits, Manaker also discovered an unexpected mental advantage: reduced daily stress. Keeping eggs readily available in the fridge—a convenient, no-thaw, no-marinate protein source—simplified meal preparation. Whether adding eggs to soups or salads, this convenience reduced “decision fatigue” about what to eat next, making daily eating habits easier and more relaxed.
A closer look at eggs’ nutritional value further underscores their benefits. Each egg contains about 6 grams of protein, with an excellent amino acid profile critical for maintaining muscle health. While egg yolks are often misunderstood, they contain choline—a nutrient that 90% of Americans lack—which supports memory and emotional stability. Egg yolks also contain lutein and zeaxanthin, compounds that accumulate in the retina to protect against blue light damage and reduce the risk of age-related macular degeneration.
Addressing cholesterol concerns, Manaker emphasized that current research shows dietary cholesterol has minimal impact on blood cholesterol levels and may even help raise “good” HDL cholesterol. She advised that those with egg allergies avoid consumption, and individuals with diabetes or heart disease risk should consult a healthcare professional. She also cautioned against pairing eggs with high-fat processed meats like bacon or sausages and urged attention to hidden egg content in baked goods to avoid excessive intake.
Manaker concluded that, for those without specific health restrictions, eating one egg per day is safe and a highly cost-effective nutritional investment. When prepared wisely and consumed as part of a balanced diet, eggs are an indispensable source of essential nutrients.
