One morning at breakfast, naturopath Juliette Andreau surprised me with some eye-opening news: Eggs are one of the few truly complete foods. “They pack nearly all the nutrients we need,” she explained, making me second-guess my buttery croissant order. “A single egg delivers high-quality protein, healthy fats, vitamins A, D, E, and B12, plus choline and minerals like selenium and zinc.”

Their impressive nutritional value is why she suggests eating eggs every morning: “If you tolerate them well and have no allergies, there’s no reason to avoid daily consumption,” she says.

While eggs were once criticized for their cholesterol content, we now know dietary cholesterol isn’t the villain we once thought—especially as part of a balanced diet. That said, quality matters. “Organic, free-range eggs (ideally from small farms) are nutritionally superior to mass-produced ones,” Andreau notes.

For portion size, she recommends two eggs per meal (or three if they’re your main protein source). The benefits? “Better muscle maintenance, reduced cravings, longer-lasting fullness, and even mood support,” she says.

According to Andreau, results appear quickly—especially if eggs replace carb-heavy breakfasts (like my croissant habit). But for the full effect, stick with it for at least two weeks. I took the challenge—here’s what I learned.

Health Benefits of Daily Eggs:
– Sharper focus: Choline supports brain function and mood regulation—one egg covers about 30% of your daily needs.
– Balanced hormones: Cholesterol is crucial for hormone production.
– Eye protection: “Eggs contain lutein and zeaxanthin, which help shield eyes from blue light—key for screen-heavy lifestyles,” says Andreau.
– Healthier hair and nails: Thanks to sulfur, biotin, and amino acids like methionine, which boost keratin production.

Best Ways to Cook Them:
“Keep it gentle,” Andreau advises. “Soft-boiled or poached eggs preserve heat-sensitive nutrients best. Overcooking (like hard-boiling or frying) can degrade some benefits and oxidize fats.”