Health Benefits of Eating Eggs
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.
Adding Eggs To My Diet
To further my efforts in weight loss and increasing my overall health I have added scrambled eggs to my regular menu.
Nutrition
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).
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, 5).
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 (6, 7).
Nevertheless, the response to eating eggs varies between individuals (8):
- 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.
Eggs Raise HDL AKA The “Good” Cholesterol
HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol (9).
People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems (10, 11, 12, 13).
Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10% (14, 15, 16).
Eggs Contain Choline — A Great Nutrient That Noone Knows About
Choline is a nutrient that most people aren’t aware of, but it is an important and useful substance. It is often grouped with the B vitamins.
Choline is used to build cell membranes. Additionally, it has a role in producing signalling molecules in the brain, along with various other functions (17).
The symptoms of choline deficiency are serious but fortunately rare.
Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
Consumption of Eggs Is Linked to a Reduced Risk of Heart Disease
LDL cholesterol is generally known as the “bad” cholesterol.
It is well known that having high levels of LDL is linked to an increased risk of heart disease (18, 19).
But many people don’t realise that LDL is divided into subtypes based on the size of the particles.
There are small, dense LDL particles and large LDL particles.
Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles (20, 21, 22).
Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement (23, 24).
Contain Lutein and Zeaxanthin: Antioxidants That Benefits for Eye Health
One of the consequences of ageing is that eyesight tends to get worse.
There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.
Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye (25, 26).
Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders (27, 28, 29).
Egg yolks contain large amounts of both lutein and zeaxanthin.
In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142% (30).
Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world (31).
Omega-3 or Pastured Eggs Lower Triglycerides
Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.
Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.
Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease (32, 33).
Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18% (34, 35).
Quality Source Of Protein containing the Essential Amino Acids in the Right Ratios
Proteins are the main building blocks of the human body.
They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.
Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.
Eggs are an excellent source of protein, with a single large egg containing six grams of it.
Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.
Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimise bone health, to name a few (36, 37, 38, 39).
Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke
For a long time, mostly due to a lack of understanding, eggs have been seen as “unhealthy”.
It has been claimed that because of their high cholesterol, they must be bad for heart health.
Many studies published in recent years have examined the connection between eggs and the risk of heart disease.
One review of 17 studies with a total of 263,938 participants found no association between egg intake and heart disease or stroke (40).
Many other studies have arrived at the same conclusion (41, 42).
However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease (43).
Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They cannot prove that eggs caused anything.
It is possible that people who eat lots of eggs and have diabetes are less health-conscious, on average.
On a reduced carb diet, which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease (44, 45).
Eggs Are Filling and Make You Eat Fewer Calories
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient (46).
Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake (47).
In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours (48).
In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks (49).
Eating Eggs May Support Mental Health
A balanced diet can go a long way towards supporting stress reduction and better mental health practices – both reducing the impact of symptoms and optimising greater performance.
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.
It's Not All Good: Some Concerns With Eating Eggs
About 60% of the calories in eggs are from fat—much of which is saturated fat. Eggs are also loaded with cholesterol—about 200 milligrams for an average-sized egg. That’s more than double the amount in a Big Mac. Fat and cholesterol contribute to heart disease.
A 2021 study found that the addition of half an egg per day was associated with more deaths from heart disease, cancer, and all causes. For every 300 milligrams of dietary cholesterol consumed per day, mortality risk increased by up to 24%. A study published in JAMA found that that each 300 milligram dose of dietary cholesterol was associated with an increased risk for cardiovascular disease and mortality by 17% and 18%, respectively. When it came to eggs, each half egg caused a 6% and 8% increased risk, respectively. A study in the Canadian Journal of Cardiology found that those who eat the most eggs have a 19% higher risk for cardiovascular problems.
Industry-funded research has downplayed the effects of egg consumption on cholesterol levels. A Physicians Committee review published in the American Journal of Lifestyle Medicine examined all research studies published from 1950 to March 2019 that evaluated the effect of eggs on blood cholesterol levels and examined funding sources and their influence on study findings. Research published prior to 1970 showed no industry influence on cholesterol research. The percentage of industry-funded studies increased over time, from 0% in the 1950s to 60% in 2010-2019. More than 85% of the research studies, regardless of funding sources, showed that eggs have unfavorable effects on blood cholesterol. But 49% of industry-funded publications reported conclusions that conflicted with actual study results, compared with 13% of non-industry-funded trials.
Eggs & Diabetes
Consuming one or more eggs per day may increase the risk of diabetes by 60%, according to a study published in the British Journal of Nutrition. Researchers compared egg consumption with blood glucose levels in more than 8,000 participants from the China Health and Nutrition Survey. Those who habitually consumed the most eggs increased their risk for diabetes when compared to those who ate the fewest eggs.
These results support similar findings. A review of 14 studies published in the journal Atherosclerosis showed that those who consume the most eggs increase their risk for diabetes by 68%. Another review found similar results: a 39% higher risk of diabetes in people who eat three or more eggs per week.
Egg consumption also increases the risk of gestational diabetes, according to a study in the American Journal of Epidemiology.
Eggs & Cancer
Eating eggs has also been connected to developing certain types of cancer such as colon, rectal, and prostate.
Conclusion
The anti-ovo vegans might have a point with their hardline stance against eating the embryos of birds. It is a bit gross when you think about it. Especially if you’ve ever been making an omelette and cracked open an egg to find a small underdeveloped bird inside.
Eggs are a great choice for people who are starting to sort out their diet. There are just so many benefits to eating eggs. These benefits are difficult to replace with other food sources especially non-meat sources.
It’s a quick meal that is nutritious and satiating. For long term health and vitality into old age, reducing or removing egg consumption may warrant some consideration and have some significant benefits.
