Eggs are nutritionally dense — high-quality protein, vitamin D, B12, choline, healthy fats. The cholesterol concern from 1980s-90s diet advice has been largely revised. Dietary cholesterol has less impact on blood cholesterol than previously thought for most people.
What the current evidence shows
1-2 eggs daily is fine for most adults. No clear link between egg intake and cardiovascular disease in healthy populations. Some specific groups (familial hypercholesterolaemia, type 2 diabetes) may need to limit; talk to GP if uncertain.
Why they're useful nutritionally
20g protein per 100g (excellent satiety). Choline (most adults don't get enough — important for brain health). Vitamin D and B12 (otherwise hard to get from food alone). Inexpensive (around 30p each).
Eggs at breakfast for protein-driven satiety beats most cereal options. Hard-boiled eggs as snacks. Frittatas and omelettes for easy dinners. Skip the cholesterol fear unless your GP specifies otherwise.