The Benefits of Eating Eggs

Eggs are considered a functional food. This is because, aside from covering basic nutritional necessities, they also provide some extra benefits.
The Benefits of Eating Eggs

Last update: 05 September, 2018

The consumption of eggs was once discouraged by nutritionists. Now, recent studies are starting to reveal that eating eggs is highly beneficial for your health. Do you know what the benefits of eating eggs are?

Nutritional characteristics of eggs

Eggs are a functional food product. This means that your body gets a wide range of nutrients from eating eggs. They are of natural origin. And as such, they don’t contain additives or preservatives.

On the contrary, they are a source of proteins, “good” fats, vitamins, and minerals. These help to combat illnesses and reduce the risk of possible future health issues.

eating eggs by cracking them

Aside from all that we have mentioned, eggs are a cheap, nutritious, and practical food. They are considered to be a comprehensive food. Nevertheless, not that long ago, many nutritionists sought to banish eggs from our diets. This is because people believed they increased the level of bad cholesterol in the blood.

In reality, people discovered that eggs contain unsaturated fats. These fats do not pose any risks to our health. On the contrary, they help to reduce the amount of bad cholesterol that the intestines absorb.

Actually, saturated fats increase the bad cholesterol in the blood. Eating one egg a day, within the context of a balanced diet and accompanied by exercise, has no negative impact on our health.

Six benefits of eating eggs

1- Eating one egg each day provides you with the same number of calories as a medium-sized piece of fruit (75 calories). Eggs are a great option for you to include in your weight-loss diet, because they also make you feel full.

2- They contain healthy fats. Omega 3 and oleic acid (monounsaturated and polyunsaturated) are just some examples. These fats are easy to digest and good for your body. They also contain phospholipids and lecithin.

3- In one egg yolk there are multiple minerals, such as: iron, phosphorous, potassium, magnesium, zinc, and selenium. The last ones in this list act as antioxidants.

By the same token, the yolk is a source of vitamins, such as: B12, A, D, and E. There are also many other vitamins in the yolk which help the immune system to function well. Additionally, it provides you with folic acid and choline, which are important for pregnant women, as they contribute to building the nervous system of the fetus.

4- Whole eggs contain carotenoids, which help to prevent degeneration of the macula. This helps against blindness and other ocular diseases, such as cataracts. Its high content of antioxidants such as lutein and zeaxanthin helps to reconstruct the cells of the retina.

5- Eggs provide all of the amino acids that the body cannot produce by itself, and are only obtained through nutrition. Eggs are a food containing protein with a high biological value. They’re ideal for consumption by people who are allergic to lactose, those with celiac disease, and diabetics. This is because they don’t contain gluten, carbohydrates, or lactose.

6- Just one egg has almost 0.25 ounces of protein. That’s 10 percent of the total protein that you need on a daily basis. This makes it the food with the highest biological value, after mother’s milk. Eating eggs is essential for a healthy diet.

Everyone can benefit from eating eggs

Children and adolescents

Because eggs have a high amount of protein in them, eating them during different life stages will optimize the growth and development of muscles, bones, and organs. At the same time, its minerals and vitamins help to prevent diseases typical to these age groups.

Pregnant women

Eating eggs during this period is essential. This is because all the nutrients help towards the healthy growth and development of the fetus. The choline and folic acid that eggs contain will work together to help the baby’s brain development.


Eating this food frequently is useful for preventing vision problems. This can become a common issue as we get older. In older people, it’s important for preventing the deterioration of the macula, which can ultimately lead to blindness. Egg consumption also helps to prevent cataracts.

eating eggs with yolk

Overweight people

Eggs are a great food to incorporate in diets for weight loss. They make you feel full, contain few calories, and do not pose any health risks. These are the perfect food for when you want to snack on something between meals.

There are some very significant reasons for considering eggs to be a superfood. They also contain extraordinary qualities, as a part of a complete healthy and balanced breakfast.

Scientists at the FAO (United Nations Food and Agriculture Organization) have studied all of the benefits of eggs. As such, there are now no longer any excuses for not eating them. Doing so gives your body all of the essential nutrients.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.