Breakfast is the first source of energy the body receives during the day, playing an important role in overall work efficiency and health. Among popular choices, eggs are considered a nutritious food, easy to process and suitable for many subjects. Starting a new day with eggs helps the body supplement protein, vitamins and essential minerals, while limiting the risk of nutritional deficiencies.
An average-sized egg provides about 71.5 calories, 6.3 g of protein, 4.76 g of fat and many other important micronutrients, while containing almost no carbohydrates or added sugar. Thanks to its balanced nutritional composition, eggs are considered a suitable food for breakfast, especially for people who need to maintain stable energy for many hours.
According to Dr. Truong Hong Son - Director of the Vietnam Institute of Applied Medicine, eating 1-2 eggs continuously every morning for 30 days shows clear changes in feeling full and energy levels. Breakfast is maintained regularly for about 8-9 hours, with diverse preparations such as boiled eggs, gourd eggs with olive oil and green vegetables, or served with whole bread. Thanks to its high protein content, eggs help slow down the digestion process, thereby prolonging feelings of fullness and limiting hunger attacks in the middle of the day.
When the body is adequately supplied with protein and healthy fats, blood sugar is maintained at a more stable level, helping to reduce cravings for sweets and snacks. Many people also noted improvements in concentration and alertness in the morning, instead of the usual sluggishness when eating refined starch-rich breakfasts. Self-preparing eggs at home also helps control salt and fat levels, while easily supplementing with green vegetables - a commonly lacking element in pre-made breakfasts.
However, it should be noted that the energy from breakfast cannot be maintained throughout the day. Feeling tired at the end of the afternoon is a normal physiological reaction after many hours of work, even when breakfast is of good quality.
In terms of safety, eggs need to be cooked thoroughly to avoid the risk of infection. People with a history of egg allergies need to be careful and avoid using them.
Eating eggs for breakfast can help reduce intake by 270–470 calories in the following meals thanks to a significantly higher satiety index than white bread or breakfast cereals. The important thing is still to control total energy and maintain a reasonable diet to maximize benefits from eggs.
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