Health Benefits of Eggs

Eggs are laid by female animals of many different species, including birds, reptiles, amphibians, and fish, and have been eaten by humans for thousands of years. Bird and reptile eggs consist of a protective eggshell, albumen (egg white), and vitellus (egg yolk), contained within various thin membranes. The most popular choice for egg consumption are chicken eggs. Other popular choices for egg consumption are duck, quail, roe, and caviar.

Egg yolks and whole eggs store significant amounts of protein and choline, and are widely used in cookery. Due to their protein content, the United States Department of Agriculture categorizes eggs as Meats within the Food Guide Pyramid. Despite the nutritional value of eggs, there are some potential health issues arising from egg quality, storage, and individual allergies.

Don’t be afraid of eggs. They are a super health food and can be prepared in many interesting ways. Around the world, eggs have been a breakfast staple from time immemorial and for all good reasons. Eggs are a well known rich source of protein — an important building block of bones, muscles, cartilage, skin, and blood. The body uses protein to build and repair tissues as well as making enzymes, hormones and other body chemicals.

Eggs are rich in protein and contain significant levels of vitamin A, B-complex vitamins, vitamin D, vitamin E, and vitamin K, as well as phosphorous, selenium, calcium, and zinc. Furthermore, eggs also have various key organic compounds, such as omega-3s, antioxidants, and protein.


  • Eggs have a high satiety index, meaning they make you feel full for longer.
  • The iron in egg yolk is in the form of heme iron, the most readily absorb-able and usable form of iron in food and more absorb-able than the form of iron in most supplements.
  • The nutrient density of eggs makes them a valuable contributor to a nutritious diet.
  • Eggs are an excellent dietary source of choline, is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age.
  • The antioxidants Lutein and Zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them. .
  • Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people.
  • Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin.
  • Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the wide array of vitamins and minerals.
  • The mineral composition of eggs is wonderful, but it is also unique, in that it can be difficult to obtain certain minerals, like iodine and selenium, in our diets.


  • While eggs are obviously major sources of nutrients for the human population, there is a high level of cholesterol in them, which can be dangerous for people suffering from hypercholesterolemia and certain gene disorders should be cautious.
  • Raw eggs, including raw albumin, can be contaminated by bacteria.
  • Some people are allergic to egg whites as well albumin proteins. Eating egg white may trigger allergic reactions causing symptoms such as rashes, swelling, nausea, diarrhea, vomiting, wheezing, coughing, and sneezing.

Nutritional Information:







Chicken Egg, Boiled (100g)


373 mg

12.6 g

294 mg

172 mg

75 g


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