Find out what happens when you include eggs in your breakfast

It's on breakfast tables around the world, but you might not yet realize how much it can change your day. Versatile, affordable, and full of possibilities, eggs have taken up a new place in our daily routines, and not just for convenience.

"Including eggs in your breakfast promotes longer-lasting satiety ," explains nutritionist Rejane Souza. According to her, this happens because the proteins in the food are digested more slowly, keeping the stomach satisfied for longer and reducing the desire to eat soon after.

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But the effect goes beyond hunger. "The proteins and good fats in eggs provide a more constant release of energy, avoiding the glucose spikes and drops that often occur after consuming simple carbohydrates," he says. This means less fatigue, less irritation, and more physical and mental stability throughout the morning.

For those who need to focus early on, eggs also provide a valuable nutrient: choline. According to the expert, it's essential for the production of neurotransmitters linked to memory and learning. It directly affects brain function and is present in good quantities in this food.

"I often say that eggs are a natural multivitamin," says Rejane. A single egg provides high-quality proteins, vitamins A, D, E, and B complex, as well as minerals like iron, phosphorus, and selenium—not to mention antioxidants that protect the eyes and immune system.

Egg X cholesterol

For decades, it was unfairly shunned because of its cholesterol content. However, according to Rejane, more recent studies show that dietary cholesterol has a much smaller impact on blood cholesterol than previously thought. The body even adjusts its internal cholesterol production based on dietary intake.

“In some more sensitive people, called “hyper-responders,” there may be a slight increase in total cholesterol, but this is generally accompanied by an increase in good cholesterol (HDL), which balances the risk,” he explains.

However, the nutritionist explains that people with high cholesterol, type 2 diabetes , or a history of heart disease should talk to a doctor or nutritionist to determine the ideal amount. "In general, up to 1 egg per day is considered safe for most people."

Whether scrambled, boiled, on toast, or in an omelet, adding eggs to breakfast can be more than a habit—it can be a smart choice for your body and mind. And sometimes, it's just the simple things that transform your routine.