Eggs provide high-quality protein, vitamins (A, D, E, B-vitamins), minerals, and healthy fats, which can support muscle health, brain function, eye health, and weight management. They are a nutrient-dense food that can be part of a healthy diet, offering choline, omega-3s, and antioxidants that contribute to overall well-being. 

Nutritional benefits

Complete protein: Eggs contain all nine essential amino acids, which are necessary for muscle repair and growth. 

Vitamins and minerals: They are rich in vitamins A, D, E, and B-vitamins, as well as minerals like iron, phosphorus, and selenium. 

Choline: A single egg provides a significant portion of the daily recommended choline intake, which is crucial for brain and nerve function. 

Healthy fats: Eggs contain healthy monounsaturated and polyunsaturated fats, and some are enriched with omega-3 fatty acids, which are good for heart, brain, and eye health. 

Antioxidants: Eggs contain lutein and zeaxanthin, antioxidants that help protect eye health and reduce the risk of age-related macular degeneration and cataracts. 

Health benefits

Brain health: Choline supports nerve cell function, and B vitamins are also important for brain health. 

Eye health: The antioxidants lutein and zeaxanthin protect the eyes from damage. 

Heart health: Research suggests that for most healthy people, moderate egg consumption does not negatively impact heart health and can even help balance cholesterol levels. 

Weight management: The high protein content in eggs can increase feelings of fullness, which helps with weight management and reduces overall calorie intake. 

Immune support: Vitamin D in eggs is important for the immune system.