Eggs Are Actually Great for Your Vision—Here's How Many You Should Eat Weekly

Eggs are a satisfying breakfast table staple but a polarizing one. They have a controversial and conflicting history regarding heart health. Still, they're loaded with protein, which is essential for muscle strength and satiation. They also keep your eyes strong.

According to a 2020 cohort study of more than 3,600 people age 49 and older, moderate egg consumption, defined as two to four eggs weekly, significantly reduced a person's risk of developing late-stage age-related macular degeneration (AMD). AMD is an eye disease that causes blurred vision.

Surprised by the author's conclusions? Don't be.

"When we eat food, it is easy to be aware of how it affects us directly in regards to feeling full versus hungry," says Nicole Roach, RD, a registered dietitian at Northwell Lenox Hill Hospital. "It often is also obvious how our diet affects our weight. However, food and nutrition also affect various other body systems and how other organs function."

Another expert agrees—our body's functions don't operate in a vacuum, and food is an essential tool.

"Food is powerful and can help support all systems within our body," Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian nutritionist. "Diet plays a role in many systems within our body including our body, including our vision."

However, not all food has been shown to help ward off eye diseases. What makes eggs so good for vision? Experts shared their views.

Related: This One High-Cholesterol Food Is Actually Associated With Better Heart Health, According to a Surprising New Study

Why Are Eggs Great for Vision?

As the 2020 cohort study pointed out, eggs are naturally rich in lutein and zeaxanthin, two powerful antioxidants that aid in eye health.

"Lutein and zeaxanthin lower the chance of getting age-related eye conditions such as macular degeneration or cataracts," says Julia Zumpano, RD, a registered dietitian from Cleveland Clinic’s Center for Human Nutrition. "These nutrients help neutralize oxidative damage and help filter high-energy blue light."

Beyond that, eggs also contain other vital nutrients for the eyes including:

Zinc

Zinc is crucial for the health of the retina (the back of the eye).

"Zinc helps convert light into signals sent to the brain for interpretation, allowing us to see clearly in low-light conditions such as nighttime," says Kelsey Costa, MS, RDN, a registered dietitian and health research specialist representing the National Coalition on Healthcare (NCHC). "This is because zinc increases sensitivity to light by helping photoreceptor cells, or rods and cones, to convert light into electrical signals."

Costa explains that When the body has enough zinc, rods and cones detect faint light levels more easily. As a result, we see better in dark or dimly-lit settings.

Vitamin A

Costa notes that vitamin A helps preserve the structural integrity of the cornea. The cornea is responsible for retracting light, allowing the eyes to see images clearly.

"Its thickness must remain constant to prevent vision loss," Costa explains. "Vitamin A helps maintain this integrity by promoting collagen cross-linking and hydration of the cornea, ensuring its refractive qualities remain intact."

Choline

Costa says that the nutrient choline is important to the formation of the eye's light-sensitive membrane that enables clear vision.

"Additionally, this essential nutrient and its metabolites serve multiple functions throughout the visual pathway, ensuring the seamless transmission and processing of visual information," Costa says.

Related: Here's What Happens When You Eat Eggs Every Day

How Many Eggs Should You Eat Per Week?

For vision benefits, the 2020 cohort study indicated that two to four servings of eggs weekly could lower a person's chances of developing AMD. However, dieticians say people can consume more eggs daily. Ehsani suggests one egg yolk and two egg whites daily for most healthy adults, citing American Heart Association recommendations. She says older adults may have two daily.

"The ability to absorb protein decreases as age, so we need more of it," Ehsani says.

People with high cholesterol have often been told to steer completely clear of eggs—Zumpano says that's unnecessary. However, moderation is key.

"Those with high cholesterol should limit egg yolks to four to six per week depending on their blood cholesterol value, cardiac history and other risk factors," Zumpano says. "Egg whites are unlimited."

Related: The Viral Eggs, Cottage Cheese & Mustard Combo Just Won't Quit. I Tried It to See Why 

5 Ways To Eat More Eggs

Roach offered some of her favorite egg-containing meals and snacks.

1. Hard-boiled eggs. Roach suggests slicing them and adding them to salads and sandwiches.

2. Swap eggs for mayonnaise. Seriously—give it a shot. "You can use 3 tablespoons of mayonnaise for each egg that your recipe calls for," Roach says. "This swap is thought to do the trick because mayonnaise is just eggs and oil. Try when baking or when making a chicken salad."

3. Add it to avocado toast. Avacado toast is here to stay. Spice it up with an egg—any way you like it.  "When putting an egg on toast, prepare the egg however you like best," Roach says. "It can be hard-boiled, scrambled or sunnyside up."

4. Throw it in rice. Roach says adding scrambled eggs into a veggie and rice dish makes it feel like fried rice or stir fry.

5. Make a power bowl. Roach's go-to? "Spinach, barley, sweet potatoes and avocado with an over-easy egg."

Easy as that.

Sources

• Nicole Roach, RD, a registered dietitian at Northwell Lenox Hill Hospital

• Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietician nutritionist

• Julia Zumpano, RD, a registered dietitian from Cleveland Clinic’s Center for Human Nutrition

• Kelsey Costa, MS, RDN, a registered dietitian and health research specialist representing the National Coalition on Healthcare (NCHC).