Trying to meet each of your nutritional goals can be overwhelming. Get enough protein, fiber, calcium…there’s a lot to keep track of. This can be even more difficult if you’re trying to maintain a calorie deficit in an effort to lose weight in a healthy way.
This is where foods that provide multiple nutrients can be especially beneficial. Take beans, for example. This single food can help you work towards your protein and fiber optics. Beans are also an excellent source of iron, magnesium, potassium, zinc and B vitamins. Salmon is another great multitasking food for meeting your nutrient needs. This fatty fish is an excellent source of protein, omega-3 fatty acids and calcium.
Then there’s one super nutrient-dense food that often flies under the radar, 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 people over 50 should eat every day, according to an endocrinologist
One food that is often misunderstood is eggs.
“Eggs get more unwarranted criticism than almost any other everyday food,” he says Dr. David Ahn, MDan endocrinologist specializing in diabetes and metabolism and head of Diabetes Services at Hoag.
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Many people over 50 believe that eggs are bad for heart health, but Dr. Ahn says that’s not the case, as long as they’re eaten in moderation. “The data are surprisingly consistent. For most adults, including people over 50, moderate egg consumption—which is around one egg a day—is not associated with an increased risk of heart attack, stroke, or overall heart disease. In fact, studies of some populations, such as Asians and Asian Americans, have found that moderate egg consumption is associated with a slight risk of cardiovascular disease,” says Dr. Ahstro.
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Even if you have diabetes or a genetic cholesterol disorder, Dr. Ahn explains that eating an egg a day is usually safe to eat, though she recommends consulting with your doctor or a registered dietitian for dietary advice tailored to your individual health needs.
How about eating two or three eggs a day? Unless you have high blood pressure, and as long as the rest of your diet is low in saturated fat, it’s probably still fine. According to a 2025 scientific study published in Proceedings of NutritionSocietyeating two eggs a day does not raise LDL cholesterol as long as one’s overall diet is low in saturated fat.
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Why eggs are so beneficial for people over 50
There are several ways in which eating eggs regularly supports healthy aging. Dr. Ahn says one reason is that it helps keep blood sugar levels steady. “Eggs check all the ‘it food’ boxes. They’re low in carbs, high in protein and a good source of healthy fats. This means that, on their own, they can help increase satiety, or feelings of fullness, while keeping your blood sugar steady,” 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, it’s a good idea to maintain a steady blood sugar level to reduce inflammation in your blood vessels and keep your heart and cardiovascular system healthy over time.”
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He says that steady blood sugar is also one of the key factors in maintaining a healthy weight because it reduces energy losses and food cravings. This means eggs are a great food to include in your diet if you’re trying to lose weight.
Eggs also contain several nutrients that support brain health. Dr. Ahn explains that they’re one of the top sources of choline, a nutrient your brain uses to build healthy cells and produce acetylcholine, a key memory neurotransmitter. “People who get enough choline tend to do better on cognitive tests as they get older. So while no single food can prevent dementia, eggs can absolutely support long-term brain health,” he says.
Dr. Ahn says choline also supports vision health, and adds that eggs also contain lutein and zeaxanthin, two essential 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 over 60,” he says.
As you can see, eggs contain a lot of nutritional benefits that are especially favorable when it comes to healthy aging. This relatively inexpensive food is also super versatile. In addition to being a breakfast staple, you can incorporate a hard-boiled egg into salads or soups, stir one into rice-based dishes, or bake egg muffins to have on hand for a nutrient-dense snack.
So what are you waiting for? When it comes to reaping the health benefits of eggs, it’s time to get cracking!
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Sources:
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Dr. David Ahn, MD, endocrinologist specializing in diabetes and metabolism and Chief of Diabetes Services at Hoag
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Drouin-Chartier, JP, Chen, S., Li, Y., et al. (2020). Egg consumption and risk of cardiovascular disease: three large US prospective cohort studies, systematic review and updated meta-analysis.BMJ. 368:m513. two: 10.1136/bmj.m513
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Hill, AM, Coates, AM, Yandell, C., et al. (2025). Eggs do not raise blood cholesterol: results of a randomized controlled trial. Proceedings of the Nutrition Society. Volume 84 Number OCE1
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Mott, M., Zhou, X., Bradlee, ML, et al. (2023). Egg consumption is associated with lower risks of low fasting blood glucose and high blood pressure in adults in the Framingham Offspring Study. Nutrients. 15(3):507
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Liu, D., Niu, Y., Yan, H., et al. (2025). Association of dietary choline intake with cognitive functioning among elderly people in underdeveloped regions: findings from the NCDFaC study.Journal of Nutrition. 24:148. two: 10.1186/s12937-025-01120-w
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Figueiredo, I., Farinha, C., Barreto, P., et al. (2024). Nutritional genomics: Implications for age-related macular degeneration. Nutrients. 16(23):4124
This story was originally published by Parade on December 15, 2025, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.