For years, eggs have been debated as either a superfood or a cholesterol threat. New research suggests that eating up to three eggs a day can offer notable benefits for most healthy people. Eggs provide high-quality protein and over a dozen nutrients, including vitamin D, B12, iron, and choline, which support muscle repair, brain function, and eye health.

Their protein and healthy fats also help control hunger, which may reduce overall calorie intake. Although eggs contain cholesterol, studies show they generally raise “good” HDL cholesterol rather than harming heart health.

However, people with diabetes, genetic cholesterol disorders, or diets already high in saturated fats should be cautious. Preparation matters—boiled or poached eggs are healthier than fried ones.