Eggs are a good source of protein and vitamins. They can be a healthy addition to a dietary plan, if a person eats them in moderation. However, it is important to properly cook and prepare them.

People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken. Eggs contain several vitamins and minerals that are essential parts of a healthful diet. In many parts of the world, eggs are a readily available, inexpensive food.

In the past, there was some controversy about whether eggs are healthful or not, especially concerning cholesterol. The current thinking, however, is that, in moderation, eggs are healthful, as they can be a good source of protein and other essential nutrients.

Benefits

A 2023 review concludes that eggs are a nutritious food that can provide a number of health benefits. The can include:

• 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 many of the nutrients that the body needs to produce energy.
• A healthy immune system: The vitamin A, vitamin B12, and selenium in eggs are key to keeping the immune system healthy.
• Lower risk of heart disease: The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.
• Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person’s overall calorie intake.
• Skin health: Some vitamins and minerals in eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.

To experience the health benefits of eggs, a person should eat them as part of a balanced diet.

Nutrition

According to the United States Department of Agriculture (USDA), one large boiled egg weighing 50 g can provide the following nutrients:

• Energy: 77.5 calories
• Protein 6.3 grams (g)
• Total fat: 5.3 g
• Sodium: 62 milligrams (mg)
• Calcium: 25 mg
• Iron: 0.6 mg
• Magnesium 5 mg
• Phosphorus: 86 mg
• Potassium: 63 mg
• Zinc: 0.53 mg
• Cholesterol: 186 mg
• Selenium: 15.4 micrograms (mcg)
• Lutein and zeaxanthin: 176 mcg
• Folate: 22 mcg

Protein

Eggs are also an affordable source of high-quality protein. The protein in egg contribute all nine essential amino acids, meaning it is a complete protein.

Fats and cholesterol

Previously, there were concerns that eggs may not be as healthy and could contribute to health problems due to their fat content and impact on cholesterol.

However, most of the fats in egg are unsaturated, which health experts consider to be healthy fats. Similarly, eggs are unlikely to have a significant impact on blood cholesterol levels. As such, evidence notes that eating eggs are not likely increase the risk of cardiovascular disease or conditions people may relate to fats and cholesterol when eaten as part of a balanced dietary plan.

Read on to learn more about eggs and cholesterol.

Omega-3 fatty acids

Eggs also contain small amounts of omega-3 fatty acids, mainly in the form of docosahexaenoic acid (DHA). Some omega-3 eggs, which come from hens on an omega-3 rich diet contain higher amount of omega-3.

DHA helps maintain brain function and vision. These fatty acids are most common in oily fish. Eggs can provide an alternative source for people who do not eat fish.

Buying eggs

There are different types of eggs on the market, including:

• non-cage-free
• cage-free
• free-range
• organic

The USDA grade eggs that meet their standards of quality and appearance. They have three grades for eggs: U.S. Grade AA, A, and B. Grade AA is the highest grading and grade AA and A are best for drying and poaching, where appearance is important. Grade B eggs are not often in retail stores as manufacturers often use them for liquid, frozen, or dried egg products.

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Avoiding the risks

Tips to reduce the risk of getting sick from eggs may include:

• buying eggs from suppliers that refrigerate eggs
• keeping eggs refrigerated at home
• cooking eggs until the yolk and white are firm
• discard cracked eggs
• consider using pasteurized eggs and egg products, as the pasteurization process involves heating the eggs to kill bacteria
• wash hands and items that encounter raw eggEnter your email

Vegan alternatives

Some people do not eat eggs, such as people following a vegan diet. A wide variety of vegan egg alternatives are available.

Some alternatives may be more suitable for certain uses, such as a scrambled egg alternative, or for incorporating into cooking and baking. Examples of egg alternatives may include:

• aquafaba
• egg substitute powders
• flaxseed or chia seed
• silken and firm tofu
• banana

Depending on the product, the nutrients will likely be different from those in hens’ eggs.

Frequently asked questions

Some FAQs about eggs may include:

What are the benefits of eating eggs?

Some health benefits of eating eggs include that they are nutritious, high in protein, may help lower heart disease risk, can support eye health, and can help with losing or maintaining weight.

Is it OK to eat an egg every day?

Research does not suggest a specific number of eggs a person should consume as part of a healthy diet. However, for most people, it should be both safe and healthy to consume one egg everyday.

What vitamins do eggs have?

Eggs are nutritious and contain many vitamins. This includes vitamin A, D, E, and many B complex vitamins, such as B12.

What is the healthiest way to eat eggs?

There is no ‘healthiest way’ to prepare eggs. However, people trying to lose weight may wish to use lower-calorie cooking methods, such as boiling or poaching. People may also want to consider the amount of salt fat they use while preparing eggs.

Summary

Eggs can be a healthful and versatile addition to a person’s dietary plan. They are protein-rich, a good source of vitamins, and also contain omega-3 fatty acids. Previously, there were concerns eggs may increase the risk of heart disease. However, research now suggests this is not the case.

When cooking eggs, it is important for a person to handle, prepare, and cook the eggs properly. This can include buying eggs from suppliers that refrigerate the eggs, storing the eggs in a fridge, cooking them until firm, and washing hands as appropriate.

Conclusion

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