Endocrinologist says this daily food is a must for everyone over 50 — are you eating it?

Eating well can be challenging, especially when it comes to getting enough protein, fiber, calcium, and other essential nutrients while managing calorie intake. Certain foods offer a variety of nutrients all in one serving. For example, beans provide protein, fiber, iron, magnesium, potassium, zinc, and B vitamins.

Salmon, on the other hand, is a great source of protein, omega-3 fatty acids, and calcium. One food that is rich in nutrients but often overlooked is eggs. Experts suggest that people over 50 should eat eggs daily. “Eggs face more unfair criticism than nearly any other common food,” says Dr. David Ahn, MD, an endocrinologist and Chief of Diabetes Services at Hoag, as reported by Yahoo Health via Parade. Many individuals over 50 believe eggs are harmful to heart health, but Dr. Ahn states that eating eggs in moderation — about one per day — is safe and not associated with heart attacks, strokes, or heart disease.

Eggs and heart health

Chances Heart disease and strokes might be tempered with a yolk a day, research among Asian and Asian American communities seem to suggest. At least one egg is even allowed for cholesterol peeps, though it's advisable to consult a doctor or dietitian first, according to Dr. Ahn.


For people on a low saturated fat diet and not facing the blood pressure brunt, two or three eggs a day is acceptable. A 2025 study found that eating two eggs daily did not increase bad cholesterol levels when the overall diet was healthy.

The mix of high protein and low carbs in eggs keeps sugar level from spiking, and the good fats help feel fuller for long hours. The stable sugar levels help control diabetes and inflammation around the heart vessels. It also ensures that energy levels don’t crash mid- way, and ensures weight management as noted in the Yahoo Health report via Parade.

Eggs for brain and eye health

Eggs are also packed with choline, which supports brain health by helping the body build healthy cells and can improve memory. People who get enough choline often perform better on cognitive tests as they age.

Choline also benefits eye health. Eggs contain lutein and zeaxanthin, which help lower the risk of macular degeneration, a major cause of vision loss in individuals over 60, says Dr. Ahn. Eggs are a great source of nutrients, are affordable, and can be prepared in a variety of ways — boiled, scrambled, in salads, soups, rice dishes, or as egg muffins for snacks. Experts suggest it's time to “get cracking” and include eggs in your daily diet to support healthy aging, as reported by Parade.

FAQs

Q1. Is it safe to eat eggs every day after age 50?

Yes, according to endocrinologist Dr. David Ahn, eating about one egg a day is safe for most people over 50 and does not increase heart disease risk.

Q2. Why are eggs good for people over 50?

Eggs help with healthy aging by supporting steady blood sugar, brain health, heart health, and eye health, says Dr. David Ahn.