7 Health benefits of Eggs and their Nutritional Value

egg nutrition and health benefits of eggs

Someone discusses health, and eggs miss their mark? – That is just not possible. An egg comes as a complete package full of a nutrient-dense diet. Any health fanatic makes it sure to include eggs as a mandatory part of their diet routine and why not. The nutrients in an egg are enough to develop into a full baby chick, and enough to make up for a healthy diet habit.

A hardboiled egg has two essential parts with different nutritional value – albumin (the white part) and yolk (the yellow part). Eggs best serve as a rich source of proteins which is why WHO (World Health Organization) has labeled egg as a standard for proteins present in other food.


Nutrients found in eggs

Now ordinary folk may recognize eggs mostly for their protein part, but the list of nutritional value in eggs goes longer than that. The other nutrients present are Vitamin A, Vitamin B-2 (riboflavin), Vitamin B-12, vitamin B-5 (pantothenic acid), Vitamin D, Vitamin E, Vitamin K, Biotin, Choline, Folic Acid, Iodine, Iron, Lutein, Zeaxanthin, Phosphorus, Protein, Selenium.

Eggs also provide for what one called ‘good fats’ which is a bonus. A large egg contains at least 5g of ‘good fat’ along with only 1.6g of saturated fat thus following the recommended saturated fat consumption (which is 20g a day). Calories found in one large egg are generally around 70-75 calories along with 7 g of high-quality protein.

Egg benefits on health

The ‘wonder’ nutrients we just listed above are what make eggs delightful healthy addition to our diets. Some of the nutrients and minerals that eggs carry are not naturally present in other foods such as choline and selenium. Let us look at the benefits of this powerhouse.

1. Muscle strength and development

Eggs are a natural supplement for muscle mass, function, and power. This is the reason why consumption of eggs as breakfast is encouraging for the growing ones.

While facilitating muscle-mass maintenance in all age groups, it also slows down the rate of losing muscle mass in older people. Protein, being a necessary part of cell creation, therefore becomes essential for every part of our body from hair to skin to nails.

2. Weight loss

The highly satisfying and fulfilling ability of eggs makes them a perfect ‘yes’ for weight loss regime. Since they are high in protein, this makes people feel energized and full for more extended periods thus making them binge on lesser snacks.

Lesser calorie intake means more weight loss. Several types of research speak in favor of having eggs in breakfast for more satiety and fullness throughout the day.

3. Cognitive development

Choline present in eggs is a nutrient which rare people are aware of, and upon including it in your diet, it promotes healthy brain functioning and development. Doctors recommend intake of choline to pregnant women because of its healthy brain development in fetus and newborn. It also prevents memory loss in old age.

4. Lower risk of heart disease

There was a time when people thought eggs were responsible for bad cholesterol for heart diseases but researchers over the time have shown that it is not the diet cholesterol present in eggs accountable for that.

In fact, there is hardly any association between heart diseases and egg consumption. It is the foods high in saturated fats and trans fats that are responsible for bad cholesterol whereas eggs serve as a good source for promoting good cholesterol.

5. Healthy skin

Eggs work as a building block for the immune system, facilitated by essential vitamins (vitamin A, vitamin B, and Vitamin K) and minerals such as selenium. It also helps in preventing the breakdown in our skin and thereby making it look fresh and healthy.

Health benefits of egg and egg nutrition infographic

6. Promotes eyesight

The antioxidants, lutein, and zeaxanthin, found in eggs play a vital function for healthy vision. These two reduce the chances of developing eye diseases like macular degeneration and glaucoma in older people. Thus consuming eggs from a very young age onwards proves beneficial in old age.

7. Strong Bones

Rich in vitamin D, eggs enhance the strength of bones through better calcium absorption, preventing osteoporosis and rickets.

Egg yolks vs egg whites

Now which part of an egg contains more nutrients is something everyone struggles with. Nutritional information of one large egg suggests that an egg white is a fat-free and low calorie in consumption whereas egg yolks contain more fats and more nutrients.

The amount of saturated fats found in egg yolk is not worrisome since the majority of nutrients reside in the egg yolks.


What kind of eggs should one buy?

  • Look for eggs that are fresh.
  • There is no nutritional difference in brown eggs and white eggs.
  • Always prefer pastured eggs. It is also important to know what foods our food had. Since the pasture-raised hens feed on foods rich in omega-3 fatty acids, their eggs are also a rich source of omega-3 fatty acids that are excellent for ‘good cholesterol’. Organic eggs might cost you more than the normal one but if you want to get full health benefits then always go for pastured ones.

The bottom line

The versatility of eggs as a healthy cuisine makes them everyone’s favorite food. If you ever feel like you are on the run, use eggs as a snack that will keep you fuller and energized for a longer time.

What makes them more interesting is that you can have eggs in whichever fashion that suits your palate taste (just not with too much butter!).

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A psychologist by profession, she loves to venture into self-exploration, holistic healing, and spirituality. Other than being mesmerised by superheroes and metaphysics, contemplating on life and its depth is what keeps her in high spirits.