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What Would Happen to Your Body If You Ate 4 Eggs a Day

Here are the health benefits that eggs offer.
FACT CHECKED BY Christopher Roback

Eggs are one of the most versatile, accessible foods. However, there is often debate about how many you should eat in a day. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a recent post, she discussed the health benefits of eating eggs. "What would happen if you ate four eggs per day?" she says in the clip. Body Network's Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Eggs Are High in Protein That Is Highly Absorbable


"Well, we know that eggs are high in protein and have a high biological value of 94, meaning it's highly absorbed, utilized in the body, in the type of protein that it is," says Dr. Bowring. "Now, four eggs will give you 24 grams of protein, 20 grams of fat and selenium at 112% of your daily needs."

Why Protein Is Important

Chicken eggs in sack bag on black background.

Why is protein important? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Another benefit of eggs? According to Dr. Bowring, they are "great for your thyroid health," she says in the clip.

They Also Give You Energy

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.

Something else you get from eggs? They are high in vitamin B2. This is beneficial for your energy levels "at 80 percent of your daily needs," she says.

They Are High in Vitamin A, Great for Eye Health


Another vitamin that eggs are packed with? Vitamin A, says Dr. Bowring, is "fantastic for eye health, but also helping to lubricate your eyes to maintain that moisture in your eyes at 32 percent of your daily needs for that vitamin A."

They Are Satiating

"And we know because of all that protein and eggs, it's very satiating and helps to keep you feeling full," says Bowring. "It helps with weight loss."

They Can Also Help You Build Muscle

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness center

Because of the protein, eggs are great fuel for your workout. This leads to "gain of muscle as well," she says.

Eggs Are Budget Friendly

A huge bonus when it comes to eggs? "Eggs are budget-friendly for most people," she points out.

Advice: Stick to Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.

Not all eggs at the grocery store are created equal. "Always look for a pasture-raised egg, and if you've got your own chickens, a little better," recommends Bowring.

Body Network's Expert Weighs In

"I completely agree that eggs are very high-quality protein and are packed in vitamins and minerals. However, the saturated fat content and to a smaller extent, the dietary cholesterol content have caused the American Heart Association and other leading health organizations to recommend one egg (yolk) per day on average," says Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. "You can likely go a bit above this, but 4 per day every day would not be recommended for heart health." Another option? Use a single yolk and the egg whites of the other three.

💪🔥Body Booster: Eating four eggs a day can provide 80 percent of your daily vitamin B2 needs, which is beneficial for your energy levels.

@j9naturally What If You Ate 4 Eggs Per DAY?🥚🍳 Dr. Janine explores the benefits of eating 4 eggs per day, including high protein content, healthy fats, and essential vitamins. Learn about the importance of pasture-raised eggs for optimal nutrition. #eggs #nutrition #vitamins #protein #healthyfats ♬ original sound – doctorjanine Bowring, ND

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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