Why Are Eggs Good for You? An Egg-Ceptional Superfood (2024)

FAQs

Why Are Eggs Good for You? An Egg-Ceptional Superfood? ›

Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients. A large egg contains ( 1 ): Only 74 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 (among others).

Eggs are a superfood rich in nutrients that can provide many health benefits including improved muscle growth and repair and weight management. They also have immune system support and enhanced brain function. They are also good for your heart and bone health.

Hen's eggs (from Gallus gallus domesticus) provide choline, folate, vitamin D, iodine, B vitamins and high-quality protein and are no longer viewed by national bodies as a risk factor for hypercholesterolaemia and cardiovascular disease (CVD).

Eggs Provide Excellent Quality Protein

Eggs are widely considered to be a valuable source of quality protein. Proteins are the building blocks of life, essential for the strength and repair of muscle and tissue – with one single egg containing about 6.3 grams of protein.

Several studies show that eating eggs lowers your risk of stroke and heart disease. While other studies have shown that eggs increase other health risks, it is important to remember that eating eggs is good for your diet as long as you maintain a healthy balance of nutrients.

Eggs are also a great source of heart-healthy nutrients like potassium, folate and B vitamins. Some research suggests that up to two eggs per day actually improves heart health. As with anything, moderation is important, especially if you enjoy eggs daily.

They can be used for clarifying, enriching, emulsifying, binding, glazing, thickening and aerating. Eggs are great staple ingredients and offer us so many options, both on their own and when incorporated into other ingredients.

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.

It is best to buy omega-3 enriched or pastured eggs, which are more nutritious and healthier. However, conventional supermarket eggs are still a good choice if you can't afford or access the others.

What do eggs do to the body? ›

Strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle. Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively. Energy production: Eggs contain all the nutrients that the body needs to produce energy.

Choline is an essential nutrient for healthy brain and heart health. So when using eggs in the daily menu can help promote brain health and cardiovascular system. Besides, raw eggs are also rich in lutein and zeaxanthin, which help protect our eyes.

Eggs are among the most nutritious foods on the planet

Only 74 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Rich in iron, phosphorus, selenium and vitamins A, B12, B2 and B5 (among others). About 169 mg of choline, a very important nutrient for the brain.

In cooking and baking there are five main functions of an egg. They bind, thicken, coat, serve as a leavening agent, and emulsify. Egg whites can be whipped to create an egg white foam.

The egg diet does not provide well-rounded nutrition or meet USDA dietary guidelines. It is not considered a healthy, long-term diet.

Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only about 77 calories, but 6 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

Eggs are one of the few foods considered to be a complete high-quality protein source, because they contain all 9 essential amino acids. 'Essential' means that the body cannot produce these amino acids on its own, which is why we need to include them in our diet.

A superfood is defined as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person's health,” according to the Merriam-Webster Dictionary.

Unlike any other food source, an egg provides you with every single vitamin, mineral and nutrient that the human body requires. And guess which part of the egg most of these goodies reside? The yolk. Much maligned and often tossed out due to misinformation, the yolk of the egg is a treasure chest of nutrients.

Whole Eggs Are Among the Most Nutritious Foods on Earth

In fact, the nutrients in there are enough to turn a single fertilized cell into an entire baby chicken. Eggs are loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients.