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10 Amazing Health Benefits Of Eggs

AusEggsBasics willowcreative 1518 1

10 Amazing Health Benefits Of Eggs

As mother nature’s original superfood – eggs have been part of our diets since the dawning of time. Yet only now are we learning the full extent of the nutritional wonders they pack, and how beneficial they are in promoting lasting health benefits. Loaded with 13 essential vitamins and minerals, eggs also provide key sources of these important nutrients that are needed as part of a healthy diet to help you be your best, every day.

Amazing health benefits of eggs

Are Eggs Good for You?

Yes. When it comes to helping meet your daily nutritional requirements, eggs are pretty tough to beat. 

Eggs provide the highest-quality protein – while also containing 13 essential vitamins and minerals, alongside necessary omega-3 fatty acids and antioxidants. 

60% of the high-quality protein in eggs can be found in the egg white, while the yolk contains the rest, along with vital healthy fats, vitamins, minerals and antioxidants – all compounding for a valuable contribution to your daily nutritional needs. 

Below, we’ve provided some of the proven key health benefits of eating eggs:

1. Eggs Are Nutrient Rich

eggs are nutrient-rich

Let’s start with the fact that eggs are jam-packed with a range of essential vitamins and minerals.

An average serving of 2 eggs contains:

  • 82% of your daily vitamin D requirements
  • 50% of your daily folate requirements
  • 25% of your daily riboflavin (Vitamin B2) requirements
  • 40% of your daily selenium requirements 

Eggs also contain useful amounts of vitamins A, E, B5, B12, as well as iron, iodine and phosphorus – all vital nutrients in supporting your healthy, balanced diet. 

Learn more about the nutritional benefits of eggs today.

2. Eggs Contain The Highest-Quality Protein

Eggs are widely considered to be a perfect protein source. Proteins are the building blocks of life, essential for the strength and repair of muscle and tissue – with one single egg containing about 6.3 grams of the highest-quality protein available. 

The powerful advantage of the protein in eggs links to the fact that eggs contain all nine essential amino acids – in sufficient amounts – to support effective muscle growth, recovery and maintenance. 

While some other foods contain proportionately more protein than eggs – the high-quality and bio-availability of protein in eggs is truly second to none.

Learn more about protein in eggs.

3. Eggs Improve Levels of “Good” Cholesterol

woman holding egg and heart

Eggs help increase high-density lipoprotein (HDL) levels – or “good” cholesterol as it’s commonly known – and this is one reason why eggs have been found to have little to no effect on heart disease risk.

It's low-density lipoprotein (LDL) –  or "bad" cholesterol – that can put heart health at risk. Meals high in saturated fats and trans-fats such as deep-fried takeaway foods are the key culprits when it comes to increased risk levels of LDL cholesterol.

To find out more about eggs and cholesterol click here.

4. Eggs Provide A Great Source Of Vitamin D

vitamin d - the sunshine vitamin - Australian Eggs

Egg yolks are one of a handful of foods that naturally contain vitamin D. And with close to a quarter of all Australian adults suffering from a mild or moderate vitamin D deficiency, the case for eggs is even more potent. 

A serving of two eggs provides 82% of your recommended daily intake of vitamin D –  making them an all-important source of this essential vitamin. 

Sometimes called the ‘sunshine vitamin’, vitamin D plays an important role in the absorption of calcium and phosphorus – making it essential for the maintenance of healthy bones and teeth. Vitamin D also aids in promoting healthy muscle function and immune system maintenance.

You can learn more about the benefits of Vitamin D in eggs here.

5. Eggs Are Filling And Help With Weight Management

eggs great for weight management

Relatively low in calories and a rich source of high-quality protein, eggs are one of the best food options to assist with weight management. The high satiety levels of eggs leads to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day, meaning you’ll be less inclined to reach for that mid-afternoon snack.

Studies have found that eating eggs can make you feel full for longer by:

  • Increasing levels of a hormone that helps you feel satisfied after eating
  • Keeping energy levels higher
  • Boosting metabolic activity
  • Delaying the rate at which food leaves the stomach

Eggs are packed full of high-quality protein, making them ideal as part of many different dietary patterns that can assist people in managing their weight. Consuming eggs can also help reduce variations in glucose levels, which can have great lasting benefits in regulating eating patterns.

6. Eggs Are Among the Best Dietary Sources of Choline

Choline is an important nutrient that is made in the liver, however, as most people don't produce enough choline to meet daily requirements, it also needs to be consumed through the food you eat.

Similar to the function of B vitamins, choline is essential for normal cell functioning, playing an influential role in brain and spinal cord development during pregnancy, cognitive development in infants and also helping to reduce cognitive decline in the elderly. Until recently, the role of choline as part of a balanced diet had been largely overlooked.

Eggs are a rich source of choline providing more than double the amount of choline per 100g than any other commonly eaten food.  This makes eggs a highly effective and simple means of meeting your daily nutritional intake. 

To find out more about the role of eggs in pregnancy click here. And for more consumer-friendly information about choline in eggs click here.

7. Eggs Are A Good Source of Omega-3s

eggs and poached salmon, delicious and high in omega 3s

Omega-3s are special types of polyunsaturated fatty acids, and are a family of "essential fats" that play an important role in the way your cell membranes work; from heart and brain health through to protecting your eyes. And as your body produces a limited amount of Omega-3s on its own, it’s beneficial to actively consume them through various food sources.

Eggs are mother nature’s incredible and edible source of Omega-3 fatty acids, providing on average, 180mg per serve (2 eggs). Of this amount, 114mg is the long-chain type of omega-3 fatty acid – which represents between 71-127% of the desired intake for adults.

Oily fish is one of the best-known sources of omega-3s, however, for people who avoid or can’t eat fish, eggs are a particularly useful source of these healthy types of fats.

You can learn more about eggs and omega-3s here

8. Eggs Contain Antioxidants That Are Beneficial for The Eyes

eggs are important for eye health

Eggs contain a range of vitamins and minerals including vitamin A, vitamin E and selenium which all act as important antioxidants in supporting eye health, retina function and helping counteract degenerative vision as you age.

Eggs are rich in the antioxidants lutein and zeaxanthin, both of which play a protective role in reducing the risk of certain eye diseases, including cataracts and age-related macular degeneration. Studies show that these antioxidants are also better absorbed by the body from eggs than from alternate plant sources.

9. Eggs Help Boost Nutrient Intake for Healthy Aging

eggs great for older people

Eggs are an accessible, economical and easily digestible source of high-quality protein and essential vitamins and minerals – making them an ideal dietary inclusion for older Australians.

Easy to prepare, eggs are a simple means to increase nutrient intakes for older people, in turn helping to reduce the risk of a wide range of deficiencies and conditions.

They also contain a significant amount of leucine, an amino acid that is important for ongoing muscle support, as well as other key nutrients including Vitamin D and Omega-3 fatty acids, plus a little known nutrient, choline, which is important for brain function.

To learn more about the specific benefits of eggs for older people click here.

10. Eggs Can Support Mental Health

eggs are a great food in promoting better mental health

A balanced diet can go a long way toward supporting stress reduction and better mental health practices – both reducing the impact of symptoms and optimising greater performance. 

And when it comes to the headstrong benefits of eggs – the combination of Vitamin B2, B12, choline, iron and tryptophan are all associated with helping reduce the risk of anxiety, symptoms of depression and naturally aiding sleep. 

Learn more about the role of eggs in supporting mental health here.

Powered By Eggs

We're active in our quest to show you how to live your best life #PoweredByEggs. Drawing from a range of research and expert knowledge, our big aim is to showcase how holistic health outcomes are positively impacted through eating eggs. 

From providing vitamin D for immunity and bone health, to enjoying a post-workout meal that kickstarts muscle recovery - we want all Australians to know that eating eggs is an important part of living a happy and healthy lifestyle.

You can learn about all the latest in our Powered By Eggs initiative here.

 

Frequently Asked Questions

Are eggs good for you?

Without a doubt, there are a multitude of benefits to eating eggs every day. Not only do eggs provide high quality protein, they also contain 11 vitamins and minerals, omega-3 fatty acids and antioxidants.

Are eggs high in quality protein?

Eggs provide us with very high-quality protein that contains all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance. Some other foods contain proportionately more protein than eggs but it’s the quality of the protein in eggs that really stands out.

Are eggs a good source of omega 3s?

They're a family of "essential fats" that play an important role in the way our cell membranes work. Oily fish is one of the best known sources and eggs contain similar types of omega-3s as those found in fish.

This makes eggs particularly useful for people who avoid or can’t eat fish. Omega-3 fats are good for many things, from heart and brain health to protecting our eyes.

Does eating eggs help with weight loss?

Eggs are packed full of high-quality protein which makes them ideal as part of many different dietary patterns that can assist people to manage their weight.

The high satiety levels of eggs leads to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day, meaning you’ll be less inclined to reach for that mid-afternoon snack.

Are eggs good for people with diabetes?

Increasingly, research indicates that the inclusion of eggs daily may be beneficial for those with type 2 diabetes, particularly if they replace less healthy foods, such as refined grains, and boost levels of quality protein in the diet. Eggs are also a low-carbohydrate food with a very low glycemic index score.

Of course, it’s important to remember that overall dietary patterns, physical activity, and genetics affect the development of type 2 diabetes more than any single food.

Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.

Free range farm with two people