Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, the ones we cannot synthesise in our bodies and must obtain from our diet.
One medium egg (boiled) contains:
84 calories
8.3g protein
5.7g fat
1.6g sat fat
Did you know?
A study published in Paediatrics magazine has suggested that giving young children just one egg a day for six months, alongside a diet with reduced sugar-sweetened foods, may help them achieve a healthy height and prevent stunting
For years, eggs were considered more of a health risk than a healthy food. This is because they were considered a high-cholesterol food, so those with high cholesterol levels were advised to avoid them. We now know that the cholesterol found in food has much less of an effect on our blood cholesterol than the amount of saturated fat we eat. If you’ve been advised by your GP to change your diet in an attempt to reduce your blood cholesterol levels, the best thing to do is to keep to daily guideline intakes for saturated fat (20g for the average woman and 30g for the average man) opting instead for monounsaturated fats found in olive and rapeseed oils. It’s also a good idea to increase your intake of vegetables, wholegrains, lean meats and low-fat dairy while minimising sugars and refined carbs.
If you are concerned about your cholesterol or are unsure whether it is safe for you to consume eggs, please consult your GP.
Eggs for health
Eggs are rich in several nutrients that promote heart health, such as betaine and choline. A recent study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.
During pregnancy and breast feeding, an adequate supply of choline is particularly important, since choline is essential for normal brain development.
Eggs are a useful source of vitamin D, which helps to protect bones and prevent osteoporosis and rickets. Shop wisely, because the method of production – free range, organic or barn-raised – can make a difference to vitamin D content. Eggs should be included as part of a varied and balanced diet. They are filling, and when enjoyed for breakfast, may help with weight management as part of a weight-loss programme, as the high protein content helps us to feel fuller for longer
Eggs are one of the few foods that should be classified as “superfoods.”
They are loaded with nutrients, some of which are rare in the modern diet.
Here are 10 health benefits of eggs that have been confirmed in human studies.
1. Incredibly Nutritious
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Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains (1):
Vitamin A: 6% of the RDA
Folate: 5% of the RDA
Vitamin B5: 7% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Selenium: 22% of the RDA
Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc
This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.
Eggs also contain various trace nutrients that are important for health.
In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.
If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2, 3).
SUMMARYWhole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.
2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol
It is true that eggs are high in cholesterol.
In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.
However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood (4, 5Trusted Source).
The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out (6Trusted Source, 7Trusted Source).
Nevertheless, the response to eating eggs varies between individuals (8Trusted Source):
In 70% of people, eggs don’t raise cholesterol at all
In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol
However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs
