Eggs for Breakfast: What Happens to Your Body If You Eat Them Every Day

How many times have you really thought about what you eat for breakfast? Often, your hand automatically reaches for toast with jam, sugary cereal, or a coffee to go. But just one small change — adding eggs to your morning meal — can make your body thank you within a few weeks.

Eggs aren’t just food — they’re a superfood

French naturopath Juliette Andraux says eggs are among the most complete foods out there. And it’s hard to argue with that. One egg contains high-quality protein, healthy fats, vitamins A, D, E, B12, choline (essential for brain and liver health), plus selenium and zinc. Everything you need to feel energized, satisfied, and focused.

For years, eggs were blamed for high cholesterol. Today, science shows that dietary cholesterol isn’t harmful if you eat a balanced diet. The key is to choose quality eggs: organic, from free-range hens, ideally from trusted local producers.

What changes when you start eating eggs every day for breakfast?

1. More stable energy levels
Eggs keep you full longer. No more mid-morning snacks or sugar cravings — you won’t be dreaming of croissants until lunchtime.

2. Improved mood
Choline and B vitamins support your nervous system. You’ll feel calmer, more centered, and less irritable.

3. Your brain will thank you
Choline boosts memory, concentration, and may reduce the risk of age-related cognitive decline.

4. Stronger, shinier hair
Sulfur, biotin, and amino acids support hair growth, strengthen nails, and improve skin health.

5. Hormones in balance
Cholesterol isn’t the enemy — it’s the foundation for producing sex hormones like estrogen, progesterone, and testosterone. Yes, even for women. And yes, you need it.

6. Less eye fatigue
Lutein and zeaxanthin filter blue light from screens and protect your retina.

How to cook eggs to keep their nutrients

The gentler the cooking, the better. Soft-boiled, poached, or lightly scrambled eggs preserve the most vitamins A, D, and choline, which are sensitive to heat. Hard-boiled eggs and omelets lose some nutrients, and their fats can oxidize.

How many eggs per day are recommended?

Two eggs a day is an ideal target. Especially if you live an active lifestyle or follow a vegetarian diet focused on protein. The most important thing is to listen to your body and choose quality — not outdated myths.