December 8, 2021 Written by Brad Russell

How Good Are Eggs For You?

Eating breakfast.

Have you ever thrown out the egg yolk and only eaten the egg white because you thought it was the healthy thing to do?

For years, eggs were vilified and blamed for everything from high cholesterol to poor heart health. However, recent findings have brought eggs back into a more positive light. Still, you may find yourself wondering “how good are eggs for you”?

We’re here to answer all your questions about whether or not eggs are healthy for you in this in-depth article on the health benefits of eggs.


Eggs – Nature’s Nutritional Powerhouses

Eggs have gotten a bad rep when it comes to their cholesterol content and potential effects on heart health. However, research has now proven that the dietary cholesterol in eggs is not the issue it was thought to be. Saturated fat — which eggs are low in — is a more important factor in increased cholesterol levels.

Along with being low in saturated fat, whole eggs are brimming with a variety of vitamins and minerals including:

  • Vitamin A – needed for vision health, the immune system, fertility, and healthy membranes
  • Biotin – Involved in cell signalling, skin, hair, and nail health, and creating fatty acids
  • Vitamin D – A vital nutrient for a wide variety of functions in the body (more on this later)
  • Niacin (Vitamin B3) – Needed for cell communication, skin health, nervous system health, and releasing energy from food
  • Riboflavin (Vitamin B2) – Releases energy from food and is important for skin, eye, and nervous system health
  • Pantothenic Acid (Vitamin B5) – Needed for obtaining energy from food and creating fatty acids
  • Vitamin B12 – Involved in maintaining nervous system and blood cell health and releasing energy from food
  • Selenium – An antioxidant that helps balance free radical levels and assist in a variety of other important functions in the body
  • Iodine – Essential for creating thyroid hormones
  • Phosphorus – plays a role in bone and tooth structure, pH balance, and enzyme function

Plate with raw eggs.


7 Health Benefits of Eggs

1. Eggs Contain Choline

Whole eggs provide an excellent source of choline, with more than 100 mg of choline found in a single egg. Unfortunately, many individuals do not get enough of this key nutrient.

Choline is needed for building cell membranes, signalling cells in the brain, and other key functions in the body. This makes eggs a highly effective and simple means of meeting your daily nutritional intake.

Eggs are one of the best dietary sources of choline, making it an effective, easy way to ensure you are meeting your daily nutritional requirements for this key nutrient.


2. Eggs Contain Powerful Antioxidants Such as Lutein and Zeaxanthin

Eggs are rich in powerful antioxidants, including lutein and zeaxanthin. These antioxidants play a variety of important roles in the body, particularly when it comes to eye health.

Other benefits of lutein and zeaxanthin include:

  • Defend against oxidative stress
  • Fight free radicals
  • Reduce glare impairment
  • Absorb harmful blue light in the eye
  • Suppress inflammation
  • Enhance vision sharpness
  • Protect eye tissues
  • Protect the skin against sun damage
  • Improve visual contrast sensitivity

Child eating egg omelette.


3. Eggs Contain Omega 3 Fatty Acids

Eggs — especially those sources from chickens that are pasture-raised or fed an omega-3 enriched diet — are an excellent source of omega 3 fatty acids.

Omega-3s are fatty acids that provide a variety of benefits throughout the body such as:

  • Supporting eye health
  • Reducing blood levels of triglycerides
  • Supporting cell membranes
  • Supporting heart health
  • Protecting brain health
  • Supporting healthy skin and hair


4. Eggs Contain High-Quality Protein

Proteins are key building blocks that are used to make crucial tissues and molecules throughout the body. Eggs are an amazing source of protein, with six grams in a single egg.

Better yet, the protein found in eggs contains all nine essential amino acids in the ideal ratios. This makes the protein in eggs especially easy for the body to utilise.

Eating enough protein helps with:

  • Weight loss
  • Improved lean muscle mass
  • Tissue and muscle repair
  • Maintaining healthy bones and skin
  • Immune system functions
  • Creating enzymes
  • Creating certain hormones
  • Transporting nutrients around the body


5. Eggs Are Filling and May Help You Lose Weight

Are eggs good for weight loss? The answer to this common question is a resounding ‘yes’.

Because eggs are relatively low in calories but rich in protein and nutrients, eggs are an amazing way to fuel your body and stay satiated. Because eggs can help keep you satisfied, this can reduce overall hunger levels and lead to a reduction in calorie consumption.

Eating eggs can help you feel fuller for longer by:

  • Keeping energy levels up
  • Increasing levels of a hormone that increases satisfaction after eating
  • Raising metabolic activity
  • Reducing variations in glucose levels
  • Delaying the rate that foods leave the stomach

Fit woman eating healthy meal.


6. Eggs Provide A Great Source Of Vitamin D

Egg yolks are one of only a handful of foods that naturally contain Vitamin D, an essential vitamin needed for a variety of functions in the body. Just two eggs provide over 80% of the recommended daily intake of Vitamin D.

Also known as the ‘sunshine vitamin’, Vitamin D plays a key role in:

  • Absorbing phosphorus and calcium
  • Maintaining healthy teeth and bones
  • Promoting healthy muscle function
  • Immune system maintenance
  • Supporting heart health


7. Eggs Are One of the Most Convenient, Versatile, Affordable Superfoods

While some superfoods are hard to obtain or wildly expensive, eggs are readily found and affordable. With their high amounts of essential vitamins and minerals, complete protein, omega fatty acids, and antioxidants, eggs are a true nutritional powerhouse.

Better yet, eggs are extremely versatile and easy to prepare. Enjoy them scrambled, boiled, poached, or as part of a veggie-heavy omelette. Another easy way to prepare and enjoy eggs is a breakfast casserole. Simply whisk eggs in a greased casserole dish with your favourite diced veggies (broccoli, bell peppers, spinach, onion, mushrooms) and bake.

*Note* If possible, choose eggs from local, pasture-raised chickens as these will be highest in nutrients.


Final Thoughts

Eggs are one of nature’s most nutrient-rich foods, all while being easy to prepare and affordable. As part of a balanced diet, eggs can help you lose weight, build lean muscle, and stay energised.

Do you eat eggs? What are your favourite ways to prepare them? Let us know in the comments – we always love hearing your feedback.