Health Benefits of Eggs


1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.


Eggs contain several important nutrients:

  • Choline is necessary for healthy cell membranes in all of your body, and will help your body keep homocysteine levels down. Choline is also good for your mental function and memory.
  • Selenium is a mineral that your body needs for a strong immune system and it is a powerful antioxidant.
  • B vitamins folate and riboflavin are necessary for your body to convert the foods you eat into energy. Folate also reduces homocysteine levels and is important for prevention of birth defects.
  • Vitamin A is important for good night vision, general cell growth and for healthy skin.
  • Vitamin E is an antioxidant that works well with vitamin C and selenium to prevent damage to your body from free radicals.
  • Lutein and zeaxanthin are related to vitamin A and are found in the yellow pigment of the egg yolk. Lutein and zeaxanthin are concentrated in the retina of your eye and will help prevent macular degeneration.
You can reduce fat by using one whole egg and extra egg whites if one egg just isn’t enough. You should also poach, hard boil or scramble your eggs, don’t fry them in butter. If you want your eggs sunny side up or over-easy, use a non-stick skillet without the extra butter or oil.
Chickens that are fed healthier feeds with seeds containing omega-3 fatty acids actually lay eggs with healthier fats in the yolks. In fact, eating these enriched eggs may improve your cholesterol and blood lipids.


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