Key Health Benefits of Eggs you should Know

Eggs are one of nature’s true superfoods. They are loaded with nutrients, some of which are rare in the modern diet.  Eggs offer not only a perfect source of protein but are rich in just about every vitamin and nutrient that your body needs. 

Did you know…

A study published in Pediatrics magazine suggested that giving children an egg a day for six months, alongside a reduced sugar-sweetened diet may help them achieve a healthy height and prevent stunting.

Protect Your Eyes from Age-Related Degeneration

Unfortunately for many of us, macular degeneration is an almost unavoidable part of ageing. There are some nutrients that can help bring this degenerative process to a halt, or possibly prevent it altogether. Two of those nutrients are Lutein and zeaxanthin, both of which are found in abundant qualities in those beautiful golden coloured egg yolks. Make sure to eat one or two a day to continue being able to appreciate the world around you with a clear vision.

They are Very Nutritious

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.

A single large boiled egg contains :

  • Vitamin A:6% of the RDA
  • Folate:5% of the RDA
  • Vitamin B5: 7% of the RDA
  • Vitamin B12:9% of the RDA
  • Vitamin B2:15% of the RDA
  • Phosphorus: 9% of the RDA
  • Selenium:22% of the RDA

Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc. This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Low in LDL Cholesterol, While High in Good HDL Cholesterol

Eggs do contain cholesterol, but what we understand now that we didn’t fully understand then is that not all cholesterol is created equal and different sources will have a different effect on the body.

To begin, there are two main types of cholesterol; LDL (bad) and HDL (good). Eating eggs, even every day, has been shown to have no significant effect on LDL cholesterol. More than 70% of people had no increase in bad cholesterol even with daily egg consumption, and the increase was only mild in the remaining test subjects.

In addition to not increasing LDL cholesterol, eggs actually raise HDL cholesterol, which is a good thing because higher HDL levels are associated with a lower risk of cardiovascular disease.

Omega-3 or Pastured Eggs Lower Triglycerides

Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.  Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well-known risk factor for heart disease.

Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.

Eggs help to promote brain health

Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement.

Choline is of extreme importance during pregnancy and lactation when the reserves can be depleted. At the same time, it is the critical period for foetal brain development and lifelong memory enhancement. In experiments with rats, memory function in the aged rat was in part determined by what the mother ate. Mothers, the message is clear. Make a lifelong investment and eat your eggs!


Eggs can help to promote weight loss

Eggs with toast have a 50% higher satiety index than regular breakfast cereals. Several studies have reported that starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss.

In one study where a breakfast of bagels, cream cheese and yoghurt were compared to a breakfast of two eggs, toast and jam (same amount of kilojoules), the latter group stayed fuller for longer and reduced their kilojoule intake at lunch by 29%.

At 315kJ per large egg, eggs actually add few kilojoules for all the nutrients they provide. When teamed up with whole grains (for example whole-wheat bread) and fruit or vegetables they are a complete meal, readily available, easy to prepare and inexpensive, making them a useful tool in weight-loss programmes. 

Eggs promote healthy hair and nails

The hair and nails reflect many biochemical imbalances and shortages in the body. Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the wide array of vitamins and minerals.

Many people report faster-growing hair after adding eggs to their diet, especially if they were previously deficient in foods containing zinc, sulphur, vitamin B12 and vitamin A.

Eggs can help to protect our bones

Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs, therefore, play a supporting role in the prevention of osteoporosis together with dairy products, our main source of calcium.


Sources:, and

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