Trying to achieve every nutrition goal can feel overwhelming. Getting enough protein, fiber, calcium…there’s a lot to keep track of. This can be more challenging if you’re trying to maintain a calorie deficit to lose weight in a healthy way.
This is where foods that provide a variety of nutrients are particularly beneficial. Take beans, for example. This one food can help you get protein and Fiber target. Beans are also a great source of iron, magnesium, potassium, zinc and B vitamins. Salmon is another great multi-tasking food that can meet your nutritional needs. This fatty fish is a great source of protein, omega-3 fatty acids and calcium.
Then there’s a super nutrient-dense food that’s often overlooked, but adding it to your diet can benefit your health in several major ways, especially if you’re 50 or older.
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One food everyone over 50 should eat every day, says an endocrinologist
One often misunderstood food is eggs.
“Eggs receive more unwarranted criticism than almost any other everyday food,” says Dr. David Ahn, MDis an endocrinologist specializing in diabetes and metabolism and director of Hoag Diabetes Services.
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Many people aged 50 and over believe eggs are bad for heart health, but Dr. An says this is not the case as long as they are eaten in moderation. “The data are surprisingly consistent. For most adults, including those over 50, moderate egg intake (about one egg per day) is not associated with an increased risk of heart disease, stroke, or overall heart disease. In fact, studies in some populations, such as Asians and Asian Americans, have found that moderate egg intake is associated with a slightly lower risk of cardiovascular disease and stroke,” said Dr. Ahn.
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Dr. An explains that even if you have diabetes or an inherited cholesterol disorder, it’s generally safe to eat one egg a day, but he recommends consulting a doctor or registered dietitian for dietary advice that suits your personal health needs.
How about eating two or three eggs a day? Unless you have high blood pressure, you’re probably still fine as long as the rest of your diet is low in saturated fat. According to a scientific study published in 2025 Journal of Nutritionsocietyas long as a person’s overall diet is low in saturated fat, eating two eggs a day will not increase LDL cholesterol.
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Why eggs are so good for people over 50
Eating eggs regularly can support healthy aging in a variety of ways. One reason is that they help keep blood sugar levels stable, Dr. An says. “Eggs tick all the ‘it food’ boxes. They’re low in carbs, rich in protein, and a good source of good fats. This means, by themselves, they can help increase satiety, or feelings of fullness, while maintaining stable blood sugar levels,” he says.
Dr. Ahn explains that maintaining stable blood sugar levels is especially important for people with diabetes because uncontrolled blood sugar can lead to organ damage over time, adding, “Even if you don’t have diabetes, maintaining stable blood sugar levels is a good idea to reduce blood vessel inflammation and keep the heart and cardiovascular system healthy over time.”
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Stable blood sugar is also one of the key drivers of maintaining a healthy weight, he said, because it reduces energy crashes and cravings. This means eggs are a great food to include in your diet if you’re trying to lose weight.
Eggs also contain a variety of nutrients that support brain health. Dr. An explains that they are one of the main sources of choline, a nutrient that the brain uses to build healthy cells and make acetylcholine, a key memory neurotransmitter. “People who consume enough choline tend to perform better on cognitive tests as they age. So while no one food can prevent dementia, eggs can definitely support long-term brain health,” he said.
Choline also supports vision health, says Dr. An, who adds that eggs also contain lutein and zeaxanthin, two important nutrients for maintaining healthy vision as we age. “Lutein and zeaxanthin have been found to reduce the risk of macular degeneration in older adults, the leading cause of vision loss in people aged 60 and over,” he said.
As you can see, eggs are packed with nutritional benefits that are especially helpful for healthy aging. This relatively cheap treat is also very versatile. In addition to being a breakfast staple, you can add hard-boiled eggs to salads or soups, stir-fry them into rice dishes or bake egg muffins for a nutritious snack.
So what are you waiting for? When it comes to reaping the health benefits of eggs, it’s time to get started!
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Source:
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David Ahn, MD, PhD, endocrinologist in the fields of diabetes and metabolism and director of Hoag Diabetes Services
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Drouin-Chartier, JP, Chen, S., Li, Y., et al. (2020). Egg consumption and cardiovascular disease risk: three large US prospective cohort studies, systematic review, and updated meta-analysis.British Medical Journal. 368: m513. Number: 10.1136/bmj.m513
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Hill, AM, Coates, AM, Yandell, C., et al. (2025). Eggs do not raise blood cholesterol: results from a randomized controlled trial. Journal of the Academy of Nutrition. Volume 84 OCE No. 1
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Mott, M., Zhou, X., Bradley, M.L., et al. (2023). In the Framingham Offspring Study, egg intake was associated with a reduced risk of impaired fasting glucose and hypertension. Nutrients. 15(3):507
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Liu, D., Niu, Y., Yan, et al. (2025). The relationship between dietary choline intake and cognitive function in older adults in less developed areas: results from the NCDFaC study.Journal of Nutrition. 24:148. DOI: 10.1186/s12937-025-01120-w
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Figueiredo, I., Farinha, C., Barreto, P. et al. (2024). Nutrigenomics: Implications for age-related macular degeneration. Nutrients. 16(23):4124
This article was originally published by Parade on December 15, 2025, and first appeared in the Health & Wellness section. Click here to add Parade as a preferred source.
