Health Benefits of Eggs


Every few years, eggs seem to get a bad rap. Therefore, it shouldn’t be surprising that some people are still unsure if eggs are really good for them. Eggs are packed with protein, potassium, and vitamins. There are many egg benefits when you add them to your diet.  Yes, they have cholesterol. However, those cholesterol levels are nothing compared to some of the other foods we eat. Today, I am going to discuss the health benefits of eggs. Hopefully, you can see why the egg benefit outweighs the slight negatives when it comes to eating eggs.

Health benefits of eggs are numerous.

Health Benefits of Eggs

1. Packed with nutrients

One of the biggest health benefits of eggs is the fact they are packed with nutrients. A single egg contains the following nutrients:

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin B2 (also known as riboflavin)
  • Vitamin B5 (also known as pantothenic acid)
  • Vitamin B6
  • Vitamin B12
  • Folate
  • Phosphorous
  • Selenium
  • Calcium
  • Zinc

Plus, each egg contains only 78 calories and 6 grams of protein. That’s a lot of nutrition for a food that is as small as an egg!

2. Helps Protect Against Cardiovascular Disease

When you consider all the egg benefits, lowering inflammation comes in near the top of the list. Selenium is one of the minerals that has anti-inflammatory benefits. People who are deficient in selenium often have a higher risk of heart disease. Eating eggs can increase your levels of selenium. That increased selenium will then decrease your cardiovascular risk by fifty percent. 

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3. Higher Levels of the Good Cholesterol

Eggs have been known to affect cholesterol levels. However, many people think their cholesterol levels will be negatively impacted if they eat eggs. This couldn’t be further from the truth. Eggs actually have higher levels of the good cholesterol your body needs. And they have lower levels of the bad cholesterol

One of the health benefits of eggs is you can raise your good cholesterol numbers by simply eating them. Although, you may not even see a difference in your blood cholesterol levels once you do start eating eggs regularly. That happens in approximately 70% of people. So, don’t panic if you don’t see your good cholesterol numbers rising. You are still receiving all the egg benefits. 

Higher levels of omega-3s can be found in pastured eggs and enriched eggs. If you happen to eat those eggs, the extra omega-3s will begin to lower your triglyceride levels. 

Increasing the amounts of certain nutrients your body is getting each day can actually protect your eyes from age related macular degeneration. The yolks in eggs get to be part of the egg benefits for this one. 

The yolks of eggs contain zeaxanthin and Lutein. Both those nutrients are said to prevent the degeneration process. 

5. Keeps You Fuller Longer

One of the better egg benefits is the fact you will stay fuller longer after eating them. The protein in eggs allows your stomach to feel fuller longer. This means you won’t need to snack on other foods in between meals. 

Staying fuller longer also means you may see extra benefits through weight loss. Since eggs are low in calories, you won’t be packing on the pounds at mealtime. 

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6. Cell Protection

An egg contains 100mg of choline. Your body needs choline for building cell membranes, signaling brain molecules, and so much more. Most people do not have a choline deficiency. You can make sure you continue to have excellent choline levels by taking advantage of this single egg benefit and eating eggs. 

7. Reduction of Breast Cancer Risk

Some people will consider a preventative diet when they are trying to reduce their risk of cancer. Those types of diets are often packed with fruits, vegetables, and whole grains. Adding eggs to your diet will provide your body with plenty of necessary nutrients. Especially choline, which as I mentioned above, supports cell protection. 

8. Long Lasting Energy

Have you ever found yourself in the middle of an afternoon slump? It happens to us all! One of the health benefits of eggs is you won’t find yourself ready to snooze at some point during the day. 

Eggs are packed with all the B vitamins our bodies need to convert food into energy. Each section of the egg contains different types of B vitamins. To receive the best results, you should be eating both the egg white and egg yolk. 

9. Strong Bones

Eggs contain vitamin D, which is hard to get through foods. In fact, there are very few foods that contain vitamin D. So, if you are finding that you are vitamin D deficient, and can’t get outside in the sun, eat a couple eggs. You won’t see the results instantly, but slowly, your levels will improve. 

These are most of the health benefits of eggs. There are many other egg benefits though and you will recognize them once you start adding more eggs to your diet. I understand this might be difficult for you to do, since eggs have received such a bad rap over the years. However, even if a single egg benefit is helpful to your journey to getting healthy, it is worth starting to enjoy eggs in your diet once again. 

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