Gastroenterologist doctor reveals the power of eating 3 eggs everyday

Eggs are often considered as a superfood rich in protein and other necessary nutrients. From weight loss to boosting metabolism eggs are considered to be a powerhouse of nutrition that can be consumed in many ways. Dr. Shubham Vatsya, a gastroenterologist and hepatologist at Fortis Vasant Kunj recently shared a reel on Instagram where he mentioned that eating eggs is no less than a boon for good health. He mentioned that eating 3 eggs every day can absolutely change your life. I am a live example. I lost 38 kg in 3 years by eating eggs every day, he stated in the video. Let us explore the benefits of eating eggs and easy dishes that one can try at home.

In the video, he explained that by eating 3 eggs a day, you get 18 grams of complete protein for muscle repair and better metabolism. The choline in egg yolk supports liver detox and fat breakdown. Also, regular intake of egg boosts good cholesterol and makes LDL safer. He also mentioned that eggs are called liver-supportive food. Regular egg intake increases HDL, i.e. good cholesterol, and converts LDL particles, i.e. bad cholesterol, into a safer, larger form, which naturally reduces cardiovascular risk, provided your overall diet is balanced. And very few people know that egg yolk contains antioxidants, lutein and zeaxanthin, which are a boon for the eyes and prevent oxidative stress and premature aging.

1 boiled or poached egg weighing 44 g contains 5.5 g protein, 4.2 g total fat, 24.6 mg calcium, 0.8 mg iron, 5.3 mg magnesium, 86.7 mg phosphorus, 60.3 mg potassium, 0.6 mg zinc, 162 mg cholesterol, and 13.4 mcg selenium

Eggs are often considered a “complete protein” because they contain all nine essential amino acids in the right proportion. The study titled Health Functions of Egg Protein states that egg protein is a remarkably abundant source of protein, with an amino acid score of 100 and the highest net protein utilization rate. It is also said that it contains approximately the same amount of branched-chain amino acids as milk protein. It also has more sulfur-containing amino acids than other protein sources. The amino acid score for EWP is 100, and its net protein utilization is reported to be higher than that of whey protein. Proteins are also present in eggshell membranes. It is mentioned that egg white is a good source of protein that can be utilized to increase body protein, i.e., muscle mass. Overall, eggs provide a nutrient-dense, bioavailable protein source that supports metabolic health, muscle function, and antioxidant defense. They improve muscle mass and have muscle-strengthening and antifatigue effects when consumed during exercise; they can improve lipid metabolism by reducing visceral fat and lowering serum cholesterol levels. The intake of egg protein may, thus, contribute to the prevention of physical frailty and metabolic syndrome.

As per experts, eggs are rich in lutein and zeaxanthin, antioxidants that protect the eyes and reduce the risk of cataracts and macular degeneration. Also, the choline in eggs plays a crucial role in memory, mood regulation, and healthy brain development. Lastly, the combination of protein and healthy fats helps control hunger, making eggs great for weight management and steady energy.

Masala Egg Bhurji: This refers to spicy scrambled egg made with onions, tomatoes, chillies, and basic Indian spices and goes well with toast, roti, or paratha.

Veggie Omelette: A fluffy omelette loaded with onions, capsicum, tomatoes, and coriander for a wholesome and filling meal. it can be paired with toast or roti.

Egg Toast / French Toast: It refers to bread dipped in a spiced egg mixture and pan-fried until golden. It makes for a simple, comforting, and kid-friendly dish.
Boiled Eggs with Chaat Masala: A no-cook option, where slices of boiled eggs, are topped with chaat masala, pepper, and lemon for a quick protein-packed plate.
Egg Poha: Poha tossed with scrambled eggs, onions, curry leaves, and mild spices—light, nutritious, and perfect for busy mornings. It can be paired with chai for a filling meal.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.