Health Benefits of Eggs

Eggs are a low-cost and a fantastic source of protein to boost the all-round health and well-being.

Over 50% of the egg’s protein is contained in the egg white with other benefits including the vitamin B2, copper, iron, zinc, vitamin D, and selenium. The egg yolk has a higher concentration of fat and calories and includes the fat soluble vitamins A, D, E, and K, calcium, and iron.

What do eggs do to the body?

Here are eight of the health benefits of eggs for breakfast, lunch, or dinner:

1 – Brain

Egg yolk contains nearly 300-mcg of the nutrient choline, which is beneficial for its ability to regulate the cardiovascular system, nervous system, and brain. A diet with regular access to eggs has the potential to cut the risk of dementia in later life. Chicken is a further food source rich in choline.

A large egg has about 70 calories and 5 grams of fat.

2 – Cardiovascular system

A well-balanced diet with up to seven eggs consumed per week has the potential to lower the risk of certain types of stroke.

3 – Hair

Eggs contain plenty of vitamins and minerals, which combined with the high sulfur content helps to promote healthy hair and nails. Eating a diet rich in eggs has the potential to boost the natural growth of hair, which is most noticed by those that have had a previous deficiency of foods rich in B12 or sulfur.

Eggs can age more in a single day at room temperature compared to one week if kept in the refrigerator.

4 – Mood

The rich content of vitamin B12 in eggs makes it a perfect choice to help lower the levels or stress and improve the mood. Plus, the folate and vitamin B6 content is appreciated for its ability to increase emotional health. Egg yolk is rich in lecithin, which can help to stabilize the mood.

5 – Muscle building

Eggs can help to facilitate muscle building because of the fact eggs contains a high concentration of protein. Egg white is the most efficient source to promote muscle growth because of the albumin content. Eat the cooked (hard-boiled) or pasteurized for the most health benefits of eggs.

An average hen is likely to lay between 300-325 eggs per year.

6 – Pregnancy

Eggs are rich in vitamins and minerals, which can benefit throughout a pregnancy and lower the risk of birth defects. Eating eggs will provide a good source of selenium, choline, and folate which is needed for a healthy baby. Undercooked or raw eggs should be avoided while pregnant.

7 – Vision

Eating more eggs is great for the vision because of the ability to slow or prevent the onset of macular degeneration. It is the carotenoid content (zeaxanthin and lutein) that is the major reason for promoting eye health. Eggs are the best source of these two nutrients compared to other food sources.

8 – Weight loss

Eggs are great to include in a calorie controlled diet because they contain about 82 calories per egg (medium). Plus, the rich protein content means the eggs will keep the stomach full for longer. Eating the a.m. eggs is certain to help those wishing to experience weight loss.


Egg nutrition facts

  • Eggs are rich in retinol (vitamin A) which is benefits for eye health
  • Riboflavin (vitamin B2) is useful to help break down food to form a source of energy
  • Eggs are one the most efficient sources of protein and contain about 6.2-grams
  • Cobalamin (vitamin B12) is needed to produce red blood cells
  • Tocopherol (vitamin E) helps to neutralize the build up of free radicals
  • Eat eggs regularly to get a proper intake of the nine essential amino acids
  • Eggs are a reliable source of naturally occurring vitamin D which helps to promote the immure system and bone health.
  • A single egg has 3.5 grams of heart-healthy polyunsaturated and monounsaturated fat and 1.5 grams of saturated fat


How To Poach an Egg (Video)


Further reading:

  1. Dietary intake and food sources of choline
  2. USDA National Nutrient Database
  3. The Healthy Way to Eat Eggs