Eggs are a highly nutritious and inexpensive source of full, easily digestible protein. They contain vital nutrients including choline, which help with heart health and brain growth.
Their nutritious value makes them useful for maintaining a healthy weight and improving body composition.
If you’re not allergic to eggs, they’re an excellent supplement to a healthy, balanced diet at any age.
Top 10 Health Benefits of Eggs
Highly nutritious
Whole eggs are extremely dense, supplying nearly all of the nutrients you require. They have one of the lowest energy density to nutrient density ratios of any food and are good suppliers of nutrients that are difficult to obtain, such as vitamins D and B12 and iodine. Choosing omega-3-rich eggs increases the amount of omega-3 fatty acids as well as fat-soluble vitamins A and E.
Complete source of protein
Eggs are a “complete protein,” as they include all nine necessary amino acids required for growth, development, and repair. Our bodies cannot synthesise these amino acids, therefore we must get them from our diet. Egg protein, like dairy products, is highly digestible and of better protein quality than beef steak.
Source of choline
Eggs are an excellent nutritional supply of choline, a vitamin required for cell membrane development and brain function, including memory. It is especially crucial during pregnancy and breastfeeding to ensure appropriate brain development.
Heart Health Benefits
Eggs include heart-healthy substances such as betaine and choline. A study of nearly half a million people in China reveals that eating one egg per day may lower your risk of heart disease and stroke. However, experts emphasise that eggs must be consumed as part of a healthy lifestyle in order to be beneficial.
Eye Health Support
As we age, our vision might deteriorate, but nutrients from a well-balanced diet can help preserve and maintain eye health. Egg yolks are high in carotenes, particularly lutein and zeaxanthin, which help prevent macular degeneration and cataracts. Eggs also contain vitamin A, which is necessary for clear vision.
Prevention of Sarcopenia
Egg proteins are easily digested and promote muscle health, defending against muscle loss (sarcopenia). Skeletal muscle contributes significantly to general health by maintaining physical function and balance, enhancing insulin sensitivity, and lowering the risk of osteoporosis and heart disease.
Weight Management Aid
Eggs are higher in protein and more satisfying than fats and carbohydrates. They rank highly on the satiety index, which assesses how satisfying food is. According to studies, an egg-based breakfast is more full than a carbohydrate-based breakfast, allowing you to eat less calories later on.
Optimal body composition
Including eggs in your diet has been demonstrated to improve muscle protein synthesis while decreasing body fat, promoting ideal body composition. Bodybuilders appreciate leucine, an amino acid required for muscle building, and eggs provide approximately 500 mg of leucine per egg.
Immune system Support
Eggs include vital nutrients, bioactive substances, and high-quality proteins. According to studies, when eggs are coupled with dairy products, they can modify the immune system and provide anti-inflammatory benefits.
Low environmental impact
According to sustainability standards, eggs have the lowest environmental impact of any animal protein.
