Eggs are a valuable source of high-quality protein - and also contain 13 important vitamins and minerals as well as the necessary omega-3 fatty acids and antioxidants.
60% of the high-quality protein in eggs is found in the whites, while the yolk contains the rest, along with vital healthy fats, vitamins, minerals, and antioxidants - all of which combine to make a valuable contribution to your daily nutritional needs.
Below are some of the proven key health benefits of eating eggs:
Eggs have been a part of our diet since the beginning of time. But only now are we learning the full extent of the nutritional wonders they hold and how beneficial they are for promoting lasting health benefits. With 13 essential vitamins and minerals, eggs are also an important source of these key nutrients needed as part of a healthy diet to help you perform at your best every day.
Eggs are rich in nutrients
First of all, eggs are packed with a range of important vitamins and minerals.
An average serving of 2 eggs contains:
- 82% of the daily requirement of vitamin D
- 50% of the daily requirement of folic acid
- 25% of the daily requirement of riboflavin (vitamin B2)
- 40% of the daily requirement of selenium
Eggs also contain useful amounts of vitamins A, E, B5, and B12 as well as iron, iodine, and phosphorus - all important nutrients for a healthy, balanced diet.
Eggs provide excellent-quality protein
Eggs are widely regarded as a valuable source of high-quality protein. Proteins are the building blocks of life, essential for the strength and repair of muscles and tissues - a single egg contains around 6.3 grams of protein.
The great benefit of the protein in eggs is that eggs contain all nine essential amino acids in sufficient quantities to support effective muscle growth, recovery, and maintenance.
Although some other foods contain proportionally more protein than eggs, the quality and bioavailability of the protein in eggs are truly unmatched.
Eggs improve the level of "good" cholesterol
Eggs help increase levels of high-density lipoprotein (HDL) - or 'good' cholesterol as it is commonly called - and this is one reason why eggs have been shown to have little to no effect on the risk of heart disease.
It is the low-density lipoprotein (LDL) - or 'bad' cholesterol - that can put heart health at risk. Meals high in saturated fats and trans fats, such as fried takeaway foods, are the main culprits when it comes to raising LDL cholesterol levels.
Eggs are a good source of vitamin D
Egg yolks are one of the few foods that naturally contain vitamin D. And with almost a quarter of all Australian adults suffering from mild or moderate vitamin D deficiency, eggs are even better.
A serving of two eggs provides 82% of the recommended daily intake of vitamin D, making them an important source of this essential vitamin.
Vitamin D, also known as the 'sunshine vitamin', plays an important role in the absorption of calcium and phosphorus and is therefore essential for maintaining healthy bones and teeth. Vitamin D also helps to promote healthy muscle function and maintain the immune system.
Eggs are filling and help with weight control
As eggs are relatively low in calories and a rich source of high-quality protein, they are one of the best foods to help with weight control. Eggs' high satiety level leads to a greater feeling of fullness, less hunger, and a reduced desire to eat later in the day, meaning you're less likely to reach for that afternoon snack.
Studies have shown that eating eggs can make you feel fuller for longer:
- Increase levels of a hormone that promotes feelings of fullness after eating
- Keeps energy levels higher
- Boosting metabolic activity
- Slowing down the speed at which food leaves the stomach
Eggs are packed with high-quality protein, making them ideal as part of many different dietary patterns that can help people control their weight. Eating eggs can also help to reduce fluctuations in blood sugar levels, which can be of great benefit in regulating eating patterns.
Eggs are one of the best food sources of choline
Choline is an important nutrient that is produced in the liver. However, as most people do not produce enough choline to meet their daily requirements, it must also be obtained from food.
Similar to the B vitamins, choline is essential for normal cell function and plays an important role in the development of the brain and spinal cord during pregnancy, in the cognitive development of infants, and also helps to reduce cognitive decline in the elderly. Until recently, the role of choline as part of a balanced diet has been largely overlooked.
Eggs are a rich source of choline and contain more than twice as much choline per 100g as any other commonly consumed food. This makes eggs an extremely effective and easy way to meet daily nutrient requirements.
Eggs are a good source of omega-3 fatty acids
Omega-3 fatty acids are special types of polyunsaturated fatty acids and belong to the family of 'essential fats' that play an important role in the functioning of cell membranes - from heart and brain health to eye protection. Since the body only produces a limited amount of omega-3 fatty acids on its own, it is beneficial to actively consume them through various foods.
Eggs are Mother Nature's incredible and edible source of omega-3 fatty acids, providing an average of 180 mg per serving (2 eggs). Of these, 114 mg are long-chain omega-3 fatty acids, which is between 71 and 127% of the desired intake for adults.
Fatty fish is one of the best-known sources of omega-3 fatty acids, but for people who avoid or cannot eat fish, eggs are a particularly useful source of these healthy fats.
Eggs contain antioxidants that have a positive effect on the eyes
Eggs contain a range of vitamins and minerals, including vitamin A, vitamin E, and selenium, all of which are important antioxidants that support eye health and retinal function and counteract visual deterioration with age.
Eggs are rich in the antioxidants lutein and zeaxanthin, both of which play a protective role in reducing the risk of certain eye diseases, including cataracts and age-related macular degeneration. Studies show that these antioxidants are also better absorbed by the body from eggs than from other plant sources.
Eggs help to increase nutrient intake for healthy aging
Eggs are an easily accessible, inexpensive, and easily digestible source of high-quality protein and essential vitamins and minerals - making them an ideal nutritional supplement for older Australians.
Eggs are easy to prepare and are a simple way to increase the nutritional intake of older people, which in turn helps to reduce the risk of a variety of deficiencies and diseases.
They also contain a large amount of leucine, an amino acid that is important for muscle maintenance, as well as other important nutrients such as vitamin D and omega-3 fatty acids, and the little-known nutrient choline, which is important for brain function.
Eggs can support mental health
A balanced diet can go a long way towards reducing stress and improving mental health - both reducing the impact of symptoms and optimizing performance.
The combination of vitamin B2, B12, choline, iron, and tryptophan helps to reduce the risk of anxiety and depressive symptoms and promote sleep.