Although we live in a time of turmeric lattes, kale smoothies, and mushroom coffees, sometimes the best things in life come in the simplest forms. One such food is egg, which is simple, affordable, and full of nutrition. Whether you prefer them scrambled, poached, or sunny-side up, eggs are small but incredibly nutritious, and they are one of the healthiest foods you can include in your diet.
Let’s crack into 12 reasons why eggs are considered one of nature’s most ideal foods.
Good for the Eyes
An egg yolk is filled with lutein and zeaxanthin, two antioxidants recognized for protecting eye health. They help protect your eyes from harmful blue light and oxidative damage, thereby reducing the risk of common age-related diseases, such as cataracts and macular degeneration. While leafy greens also contain these vitamins, the form found in eggs is more easily absorbed by the body. Adding a couple of eggs to your daily meals can be one of the simplest methods to promote long-term eye health.
Helps in Brain Development
The MVP here is choline, a barely known nutrient essential for brain development, memory, and nervous system function. One large egg contains approximately 147 mg of choline, accounting for around 25–30% of your daily requirements.
Choline is also vital during pregnancy, as it plays a crucial role in the development of the fetal brain and spinal cord. However, even beyond that, adults benefit from choline for improved mental clarity, concentration, and intellectual function. Research suggests that most people do not get sufficient choline, making daily eggs a viable and convenient solution.
Filled with Protein
An egg holds about 6 to 7 grams of high-quality protein, which means it consists of all nine essential amino acids your body can’t produce independently. Amino acids are the building blocks of life. They’re responsible for building muscles, maintaining skin and tissues, regulating hormone production, and repairing the body after exercise or injury. Athletes and active individuals prefer eggs due to their muscle-repairing properties. Egg protein is so well-balanced that professors frequently use it as a reference point to measure protein quality in other foods.
Not the Bad Guy for Cholesterol After All
For years, eggs were held responsible for raising cholesterol levels. However, science has since reversed that narrative. While they contain cholesterol (approximately 186 mg in one egg), research now suggests that dietary cholesterol does not significantly affect blood cholesterol levels for most people. Eggs may raise HDL (the good cholesterol) without substantially increasing LDL (the bad cholesterol). When consumed as part of a balanced diet, eggs are suitable for the heart of most healthy people.
Benefits Hair, Skin, and Nails
Eggs are filled with biotin, vitamin B12, selenium, and sulfur-containing amino acids, all of which promote stronger hair, softer skin, and healthier nails. Biotin is a go-to vitamin for people with hair thinning or fragile nails. Additionally, the protein in eggs helps repair skin tissue and keeps your skin looking vibrant.
Forget costly supplements because your beauty routine can begin with breakfast!
Keeps You Full for Longer
Eggs should be your best friend if you want to lose weight or control your appetite. Their combination of protein and fat keeps you full and contented for longer than carbs alone.
Research has shown that eating eggs for breakfast can result in:
- Less calorie intake during the day
- Reduced snacking
- Greater satisfaction compared to bagels or cereal
A two-egg breakfast can help you prevent that dreaded mid-morning energy collapse.
One of the Limited Vitamin D Sources
You’re probably aware that you can get vitamin D from being out in the sun. However, did you know that one egg contains approximately 10% of your recommended daily vitamin D intake?
Vitamin D promotes:
- Absorption of calcium for strong bones
- Regulation of the Immune System
- Hormonal balance
- Enhancement of your mood
Pasture-raised or free-range eggs often contain more vitamin D, as the chickens that lay them receive ample sunlight.
Lowers the Risk of Developing Breast Cancer
New studies, including research backed by the National Institutes of Health, advise that women who consume eggs daily during puberty may reduce their risk of developing breast cancer later on in life.
Choline in eggs is again believed to play a defensive role, supporting cell function and gene expression. While further studies are needed, this provides another compelling reason to incorporate eggs into your daily routine.
Build and Preserve Strong Bones
While calcium receives all the attention regarding strong bones, eggs, thanks to their rich vitamin D, phosphorus, and protein content, play a crucial supporting role.
- Vitamin D helps the body absorb calcium.
- Phosphorus and calcium work together to build solid, strong bones.
- Protein accounts for approximately 50% of bone volume and is crucial for maintaining bone structure as we age.
Eggs might not replace your glass of milk, but they do play a silent and key role in keeping your bones strong and resistant.
Promotes a Healthy Pregnancy
Eggs provide complete prenatal nourishment in a tidy package. In addition to their high choline content, they also provide folate, iron, iodine, and B vitamins, which are necessary for fetal development and maternal well-being.
- Folate helps prevent neural tube defects.
- Iron promotes high blood volume during pregnancy.
- Iodine is vital for fetal brain and thyroid development.
Many prenatal supplements contain these nutrients. However, real food sources, such as eggs, make a strong and flavorful basis for a wholesome pregnancy. Having one or two eggs regularly can help fill nutritional gaps during pregnancy. Plus, they’re easy on the pocket – and the stomach, too!
An Eco-Friendly Source of Protein
Compared to beef or pork, egg production has a lesser environmental impact. It uses less land and water and releases fewer greenhouse gases per gram of protein. Nowadays, many egg producers focus on sustainable farming methods, including free-range systems, improved feed, and waste reduction. Such practices are better for your health and better for the world. Therefore, it’s a win-win situation for all.
Delicious, Versatile, and Reasonably Priced
In the world of superfoods, eggs are the uncommon unicorn: reasonable, easy to cook, and incredibly versatile.
You can enjoy it in many ways, such as:
- Boiled eggs
- Fried eggs
- Scrambled eggs
- Bake muffins with eggs
- Have eggs with toast
- Add eggs to ramen
- Have eggs in shakshuka or frittatas
Whether meal prepping for the week or making a quick breakfast or dinner, eggs work in all situations. It’s one ingredient that lends itself to loads of recipes.
Conclusion
Eggs are one of the few foods that are as well-marketed as they are nutritious. They contain high-quality protein, brain-boosting nutrients, antioxidants, and necessary vitamins. They’re healthy for the heart, satisfying, eco-friendly, and super delicious. Whether you’re training for a race, trying to stay sharp in the office, planning to get pregnant, or just want to boost your body with something that supports your well-being, eggs are the answer.
Therefore, take that carton of eggs with assurance next time you’re at the grocery store. Your body will show the results!
