For a long time, eggs had a bad reputation related to cholesterol and cardiovascular health. However, in recent years, nutrition professionals have revised their conclusions. So, is it good to eat three eggs a day ? And what happens in the body with that amount?

Next, we delve deeper into what the experts say.

Eggs: modest on the outside, powerful on the inside

Although it may seem like a simple food, an egg contains much more than meets the eye. Inside, it’s packed with important nutrients such as B vitamins, vitamin D, iron, choline, selenium, and antioxidants. These elements work together in key functions: choline, for example, supports brain function, while the antioxidants in the yolk help protect eyesight.

Greater feeling of satiety, fewer cravings

Eggs are an excellent source of protein. This protein increases the feeling of fullness, which can help those who start their day with eggs (for example, at breakfast) to get through to lunch without constantly thinking about food. In fact, studies show that people who eat eggs for breakfast consume fewer calories in the following hours.

What about cholesterol?

This is where many people stop: “Won’t my levels go up?” Well, today science offers a different answer than the traditional one. It’s true that eggs contain cholesterol, but for most healthy people, that dietary cholesterol doesn’t have a direct and significant impact on blood cholesterol. Instead, the real “villains” identified by experts are saturated fats, trans fats, ultra-processed foods, and sugars.
However, if a person has diabetes, lipid disorders, or any other specific condition, it’s advisable to consult a doctor before increasing their egg intake.

So, is 3 eggs a day a good idea?

Yes, it can be… with some caveats. Consuming 3 eggs a day can be a very positive option if it fits into your lifestyle, overall diet, and if they are prepared healthily. But be careful! If those 3 eggs are eaten fried, with butter, bacon, white bread, and as part of a diet high in saturated fats, then the benefits are reduced and the risks can increase.
Some recommended preparation methods:

• Boiled eggs, simple and practical.
• Scrambled eggs, accompanied by a little olive oil or another healthy type of oil.
• Omelette with vegetables to add fiber and micronutrients.
• Poached eggs, for a change without adding unnecessary fats.

Avoiding excessive frying is a good strategy, not because the egg itself is a problem, but because the way it is prepared can turn a healthy food into an unnecessary extra fat load.

Less frequently mentioned benefits: brain and eyesight

Beyond the obvious benefits (protein, satiety), eggs have “hidden advantages.” The choline they provide is key for memory, concentration, and mood. Antioxidants like lutein and zeaxanthin help prevent age-related vision decline. Therefore, consuming eggs regularly becomes almost a preventative strategy for brain and eye health.

We are not all the same: individual considerations

Although “3 eggs a day” sounds like a specific number, it doesn’t mean it’s the perfect solution for everyone. You have to consider the context of your entire diet:

• If the diet already includes a lot of red meat, fried foods, butter, saturated fats, then adding 3 eggs could “weigh” more than recommended.
• People with liver problems, a predisposition to high cholesterol, or certain metabolic diseases should do so under professional supervision.
• Lifestyle also matters: physical activity, other foods consumed, and general health habits.

So yes, eating three eggs a day can be a good choice… if you do it mindfully. It’s not just about “eating more eggs,” but about “how we eat them,” “what we eat them with,” and “what place they occupy in our diet.”