Bone Smart And Heart Safe: The Latest Science On Eating Eggs

Recent studies have shown a correlation between egg consumption and increased bone mineral density in older adults. That makes eggs a useful (and delicious!) tool for preventing osteoporosis and fractures.

However, some people may still be avoiding eggs based on incorrect and outdated information about their impact on heart health.

In this article, we’ll debunk concerns about eggs and heart disease and examine the most recent discoveries about their bone health benefits.

Studies Show Eggs Don't Harm Heart Health

Before we examine the recent findings on eggs' bone health benefits, we should address any lingering concerns about their impact on heart health.

The results of a prospective controlled trial presented at the American College of Cardiology’s Annual Scientific Session found that eggs aren't the cardiovascular risk we once thought.¹

The trial included 140 participants with or at high risk for cardiovascular disease, enrolled in the PROSPERITY trial, which assessed the effects of eating 12 or more fortified eggs a week versus fewer than two. The researchers measured each participant's HDL- and LDL-cholesterol, as well as other key markers of cardiovascular health over the four months of the study.

The study found that participants who ate 12 fortified eggs per week had similar cholesterol levels after four months as people who ate fewer than two eggs per week.¹

These findings suggest that eggs are a heart-healthy addition to the diet, even for people with or at risk of heart disease. Fortified eggs are eggs laid by chickens fed a nutrient-rich diet, which results in eggs with higher nutrient levels.

The belief that eggs are harmful for heart health partly stems from the cholesterol content of egg yolks. However, experts suggest that the foods commonly consumed alongside eggs may be more responsible for negative health effects than the eggs themselves. Highly processed foods such as bacon, sausage, white bread, fried potatoes, and sugary pastries and beverages are breakfast foods frequently paired with eggs.

Eggs may have simply taken the blame for the heart-health impacts of other foods.

A review in the journal Cureus cautions against accepting media narratives that link eggs to heart disease and portray them as unhealthy. They analyzed a variety of studies on eggs and heart health and concluded that eggs are “incredibly healthy and make a great contribution to a balanced diet.”² The authors suggest that discrediting the health benefits of eggs may be a tactic used by the processed food industry to make their unhealthy products seem more acceptable. Fortunately, we know better!

Synopsis

A study compared people who ate 12 or more eggs per week to those who ate two or fewer and found no correlation between egg consumption and cardiovascular disease. The mistaken association of eggs with heart problems may stem from unhealthy foods that often accompany eggs.

Studies Link Egg Consumption to Stronger Bones

A study published in the journal Food & Function in 2024 explored the relationship between whole egg consumption and bone mineral density (BMD) levels among people in the US.

The study included 19,208 participants with valid BMD measurements and egg consumption data in the National Health and Nutrition Examination Survey. Analysis of data from these participants revealed that higher whole egg consumption is positively related to an increase in BMD scores of both the femur and lumbar spine. More simply put, participants who ate more whole eggs had denser bones. ³ Whole eggs include both the yolk and the white.

Another 2024 study focused on egg consumption and bone mass density in older adults. The review examined studies that provided data about the association between habitual egg consumption and bone mineral density. The researchers concluded that, “Overall, eggs present a potentially valuable dietary component for promoting bone health in aging populations.⁴

A 2021 study provided earlier evidence of this relationship, postulating that future studies could confirm that whole eggs are a viable strategy to prevent osteoporosis and reduce the risk of fractures.⁵

Synopsis

Several studies have established links between eating whole eggs (both the whites and the yolk) and stronger bones.

Eggs And A Bone Healthy Diet

The studies assembled here paint a clear picture of the bone health benefits of eggs.

That's no surprise given that they're an excellent source of protein, which is essential for building muscle, maintaining strength, and stimulating bone formation. Eggs also provide bone-protective antioxidants, including lutein and zeaxanthin. They also contain vitamin D, primarily in the yolk, which plays a key role in calcium absorption and bone health. These compounds provide protection against inflammation and oxidation, protecting bone tissue and the bone remodeling process.²

However, be cautious when eating eggs. One of the potential causes of the misassociation of eggs with heart disease is that eggs are frequently consumed alongside foods known to damage heart health.

When you're buying eggs, look for eggs from hens fed organic feed, and labels that indicate that the chickens were pasture-raised or free range. These agricultural practices result in healthier chickens that eat a broader and more natural range of food. That means you get eggs that are more nutritious, more delicious, and less compromised by industrial agricultural practices.

Eggs are acidifying, like all animal products. But as with concerns about their cholesterol content, this doesn't mean you should avoid eating eggs. So include eggs in your diet, but balance them with alkalizing foods according to the Save Institute's 80/20 pH-balanced diet.

Ensure each meal contains 80 percent alkalizing foods (like greens, veggies, and fruits) and only 20 percent acidifying foods (like eggs, legumes, or fish) to prevent bone-damaging acidosis.

Eggs are such a rich source of essential bone-building nutrients that they're included among the Save Institute's Foundation Foods. They're more than just breakfast food! Try boiled eggs as an addition to a salad or sliced on a sandwich, an omelet with fresh vegetables is a delicious option anytime of day, or add a soft-boiled egg to a bowl of soup for a nutritious boost.

What This Means To You

Eggs pose no danger to heart health when consumed as part of a balanced and nutritious diet. In fact, they offer a major advantage to your bones and your overall wellness. Try to select pasture-raised organic eggs because they come from hens that roam outdoors and eat a natural diet, resulting in eggs with higher levels of omega-3s, vitamin D, and antioxidants. So it's a more humane and nutritious choice.

The dietary approach of the Osteoporosis Reversal Program helps you choose what foods to put on your plate. Eggs have always been part of the ORP's Foundation Food list, on account of their support of strong muscles and healthy bones. Check out the Osteoporosis Reversal Program to learn more about what your body needs to build stronger bones and how to incorporate those foods into your daily meals.

Next time you're at the grocery store, pick up a dozen pasture-raised, organic eggs — they'll help strengthen your bones and brighten your mornings!

References

¹ https://www.eurekalert.org/news-releases/1039195

² https://pmc.ncbi.nlm.nih.gov/articles/PMC11161868/

³ https://pubmed.ncbi.nlm.nih.gov/38206082/

⁴ https://pmc.ncbi.nlm.nih.gov/articles/PMC11065246/

⁵ https://www.researchgate.net/publication/357980665_Relationship_between_Osteoporosis_Multiple_Fractures_and_Egg_Intake_in_Healthy_Elderly