Eggs are highly nutritious and an affordable source of complete, highly digestible protein. They contain essential nutrients, including choline, which contribute to heart health and brain development. Their nutritional value makes them beneficial for maintaining a healthy weight and optimizing body composition.
If you’re not allergic to them, eggs make a valuable addition to a healthy, balanced diet at any age.
Top 10 Health Benefits of Eggs
- Highly Nutritious
Whole eggs are nutritionally rich, providing almost all the nutrients you need. They have one of the lowest energy density to nutrient density ratios of any food and are valuable sources of hard-to-get nutrients like vitamins D and B12, and iodine. Choosing omega-3-rich eggs offers higher levels of omega-3 fatty acids and fat-soluble vitamins A and E.
- Complete Source of Protein
Eggs are a “complete protein,” containing all 9 essential amino acids needed for growth, development, and repair. Our bodies cannot produce these amino acids, so we must obtain them from our diet. Egg protein is highly digestible and has a higher protein quality than beef steak, similar to dairy products.
- Source of Choline
Eggs are one of the best dietary sources of choline, a nutrient necessary for cell membrane formation and brain function, including memory. It’s particularly important during pregnancy and breastfeeding for normal brain development.
- Heart Health Benefits
Eggs are rich in heart-healthy nutrients like betaine and choline. A study of nearly half a million people in China suggests that eating one egg daily may reduce the risk of heart disease and stroke. However, experts emphasize that eggs should be part of a healthy lifestyle to be beneficial.
- Eye Health Support
As we age, our vision can decline, but nutrients from a balanced diet can help protect and support eye health. Egg yolks are rich in carotenes, especially lutein and zeaxanthin, which are important for preventing macular degeneration and cataracts. Eggs are also a source of vitamin A, essential for good vision.
- Prevention of Sarcopenia
Egg proteins are highly digestible and help build muscle health, protecting against muscle loss (sarcopenia). Skeletal muscle plays a major role in overall health, maintaining physical function and balance, improving insulin sensitivity, and reducing the risk of osteoporosis and heart disease.
- Weight Management Aid
Eggs are rich in protein and more filling than fats or carbohydrates. They score high on the satiety index, which measures how filling food is. Studies show that an egg-based breakfast is more filling than a carbohydrate-based breakfast, helping to reduce calorie intake later in the day.
- Optimal Body Composition
Including eggs in your diet has been shown to increase muscle protein synthesis and reduce body fat, supporting optimal body composition. Bodybuilders value the amino acid leucine, essential for muscle synthesis, and eggs provide around 500 mg of leucine per egg.
- Immune System Support
Eggs contain essential nutrients, bioactive compounds, and high-quality proteins. Studies suggest that when combined with dairy products, eggs can modulate the immune system and provide anti-inflammatory properties.
- Low Environmental Impact
Sustainability measures suggest that eggs have the lowest planetary impact among all animal proteins.
