health benefits of eggs in your diet

Top 8 health benefits of eggs in your diet

Food, Nutrology

Eggs are one of the foods—like chocolate and coffee—once thought to be harmful to health, but recent research has reversed that thought. Now, chocolate (dark variety) and coffee are well established as almost “health foods”, and eggs are gaining that status as well.

Large study of eggs and health

Just published 21 May 2018 in the medical journal Heart, is a study from China that began in 2004, and involved nearly 500,000 participants. The results showed that people who ate an average of one egg per day enjoyed an 18% lower risk of dying of heart disease, and a 28% lower risk of dying of a hemorrhagic stroke, compared with people who did not eat eggs.

While this one study doesn’t prove that eggs are great, there have been other studies in the past decade that have reached similar conclusions—that people who eat eggs have a lower risk of cardiovascular disease.

Summary of health benefits of eggs

Cholesterol in eggs beneficial

Eggs had an unhealthy reputation for one reason—they are moderately high in cholesterol. But recent research has confirmed that most people do not have to worry about cholesterol intake, because our liver makes less cholesterol if we take in more through our diet. A few people have a genetic variant that might cause problems, but in most people, egg intake will not raise cholesterol, or only slightly. And, HDL (good type) cholesterol is raised more than LDL (bad type), so the net effect is good.

Highly nutritious

 If you think that the contents of an egg contain all the nutrients needed to form a baby chicken, you will understand how eggs need to be nutritious. An egg may be gram per gram the most nutritious food of all. They contain a wide range of vitamins (mostly A, B, D, E, and K) along with important nutrients such as calcium, zinc, and selenium.

Best source of choline

A nutrient needed for cell membrane and brain function, studies show that most adults are slightly deficient.  Most food contains little choline, but egg yolks are among the richest sources.

Lower risk of heart disease and stroke

A significant benefit, as noted above.

Nutrients for eyes

Two degenerative diseases that commonly affect eyes as we age are macular degeneration and cataracts. Egg yolks have high concentration of the antioxidants lutein and zeaxanthin, which accumulate in our eyes, and lower the risk for these disorders.

High omega-3

Omega-3 fatty acids are found in high concentration in fatty fishes, such as salmon, and are also concentrated in egg yolks.

High in quality protein

Not all proteins we eat are equal, but the protein contained in eggs is the highest quality, containing all the essential amino acids in the right proportions.

Satisfies appetite

High protein foods, such as eggs, are the best to satisfy our appetite and help us from eating too much. They score high on the “satiety index” of foods and may help us control our weight.

How many per day ok?

One egg per day is considered fine, and slowly the recommendations are becoming more liberal. Some nutritional authorities believe up to 3 per day is ok for most people. It is a good idea to have your blood lipid levels checked if you have any question about how eggs in your diet may be affecting you.

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Esta postagem também está disponível em: Portuguese (Brazil)

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