What would happen if you ate eggs for 14 days in a row? đ
If you ate eggs every single day for 14 days, your body would absolutely notice - and not just on the scale.
First, your brain would get a serious upgrade. Egg yolks are one of the richest natural sources of choline, a nutrient your neurons use to build cell membranes and make acetylcholine, a key neurotransmitter for memory and focus. Thereâs also evidence that choline helps move fat out of the liver, which is one reason lowâcholine diets are linked to fatty liver in both humans and animals.
Second, thereâs the cholesterol story. Eggs do contain cholesterol - and thatâs not automatically a bad thing. Cholesterol is the raw material your body uses to make sex hormones like testosterone, estrogen and progesterone, as well as stress hormones like cortisol. Clinical trials and metaâanalyses suggest that, in many people, eating around one egg a day is safe for cardiovascular health, and that higher intakes can raise HDL (the soâcalled âgood cholesterolâ) and improve HDL function without necessarily wrecking your LDL/HDL ratio. In one study, eating three whole eggs per day for 12 weeks actually improved HDL particle quality and cholesterol efflux compared with an egg substitute.
Third, your eyes get some protection. Egg yolks are naturally rich in lutein and zeaxanthin - carotenoids that accumulate in the macula at the back of your eye. A metaâanalysis of clinical trials shows that regular egg consumption can increase macular pigment optical density and blood lutein levels, which is associated with better protection against ageârelated macular degeneration and damage from blue light. In simple terms: the same yolk people fear for cholesterol may quietly be helping your vision.
Finally, thereâs a beauty bonus most people donât think about: sulfur. Eggs, especially the yolk, provide sulfurâcontaining amino acids that your body uses to build keratin - the structural protein in your hair. While we donât have RCTs proving âtwo eggs a day = X% more hair growthâ, we do know that sulfur and protein are essential for strong, shiny, resilient strands. If your usual diet is low in highâquality protein, adding eggs consistently can be exactly the nudge your hair (and nails) needed.
Of course, context matters: your overall diet, genetics, activity level and health status will shape how your body responds. But if youâre healthy and you add one or two eggs a day for a couple of weeks, the most likely scenario is not a cholesterol disaster - itâs a smarterâfed brain, happier eyes, betterâsupported hormones and a quiet upgrade in how your hair and liver are built and maintained.
Key studies and resources:
Eggs, dietary choline and nonâalcoholic fatty liver disease
https://pmc.ncbi.nlm.nih.gov/articles/PMC11934245/Choline and brain / liver health (general overview)
https://www.bbc.com/future/article/20250408-choline-the-underappreciated-nutrient-thats-vital-for-our-brainsEgg yolk choline and cognitive performance
https://pmc.ncbi.nlm.nih.gov/articles/PMC10280906/Egg consumption, HDL and cholesterol efflux
https://pmc.ncbi.nlm.nih.gov/articles/PMC3869568/Egg intake and blood lipid profile â metaâanalysis of RCTs
https://onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.13263Eggs, lutein/zeaxanthin and macular pigment (eye health)
https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.11109
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