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What are the health benefits of eating one egg per day?

Sep 13, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Under normal circumstances, as a nutrient-rich food, consuming one egg per day offers various health benefits, including supplying high-quality protein, providing multiple vitamins, replenishing minerals, supporting brain development, and maintaining muscle health. When consuming eggs regularly, simple cooking methods such as boiling or steaming are recommended to better preserve their nutritional value.

Generally speaking, as a nutrient-rich food, eating one egg per day offers multiple health benefits, including supplying high-quality protein, providing various vitamins, supplementing minerals, supporting brain development, and maintaining muscle health. The detailed explanation is as follows:

1. Supplying High-Quality Protein: The protein found in eggs is considered high-quality protein, with amino acid composition closely matching human requirements, making it easily absorbed and utilized by the body. One egg daily provides sufficient protein for tissue repair and cell renewal, playing an important role in maintaining normal physiological functions.

2. Providing Various Vitamins: Eggs are rich in several vitamins, including vitamin A, vitamin D, and B-complex vitamins. Vitamin A helps protect vision and maintain healthy skin and mucous membranes; vitamin D promotes calcium absorption, supporting bone health; B-complex vitamins participate in energy metabolism, helping the body convert food into energy and alleviating fatigue.

3. Supplementing Minerals: Eggs contain various minerals such as phosphorus, iron, and zinc. Phosphorus is an important component of bones and teeth, working with calcium to maintain bone strength; iron is an essential component of hemoglobin and can help prevent iron-deficiency anemia; zinc plays a positive role in regulating immune function and promoting wound healing.

4. Supporting Brain Development: Egg yolks contain nutrients such as lecithin and choline. Choline is an essential raw material for synthesizing neurotransmitters, promoting nervous system development, enhancing memory, and benefiting brain development in children and adolescents, as well as maintaining brain function in adults.

5. Maintaining Muscle Health: Protein is the main component of muscle tissue. The high-quality protein provided by one egg daily supports muscle growth and repair. Especially for individuals who exercise regularly or older adults, it helps reduce muscle loss and maintain muscle strength.

When consuming eggs daily, simple cooking methods like boiling or steaming are recommended to better preserve their nutrients and avoid excessive frying, which may lead to nutrient loss or excessive fat intake.

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