Eggs are an amazing food because they contain numerous essential nutrients. Our body requires protein-rich foods to prevent deficiencies, and eggs are one of the best sources of high-quality protein, often regarded as a superfood. They are affordable, versatile, and easy to cook. Eggs can be prepared in countless ways and paired with a variety of vegetables and other foods.
Sometimes, eggs are even the highlight of many dishes. While eggs do contain carbohydrates, their levels are not significant enough to disrupt your diet plan. Concerns about egg yolks raising cholesterol levels and being harmful to cardiovascular health have been debunked for most individuals. Many people consume only egg whites to minimize fat intake, but both the yolk and white offer unique benefits.
Eating two or three eggs for breakfast can provide around 18 grams of high-quality protein and an array of beneficial nutrients, making eggs an excellent choice to start your day.
Egg Whites or Egg Yolks – Which is Better?
Egg whites are high in protein, very low in calories, and fat-free. They also provide amino acids that the body cannot produce on its own. On the other hand, egg yolks are rich in fats but contain more nutrients than whites. Both parts contribute to the egg’s protein content: one large egg white contains about 3.6 grams of protein and no fat, while the yolk contains about 2.7 grams of protein.
Egg whites are rich in potassium, riboflavin, sodium, magnesium, and niacin. Meanwhile, egg yolks are an excellent source of phosphorus, vitamins A and D, iron, zinc, folic acid, B12, and B6.
Nutritional value per 100 g
| Energy | 647 kJ (155 kcal) |
| Carbohydrates | 1.12 g |
| Fat | 10.6 g |
| Protein | 12.6 g |
| Tryptophan | 0.153 g |
| Threonine | 0.604 g |
| Isoleucine | 0.686 g |
| Leucine | 1.075 g |
| Lysine | 0.904 g |
| Methionine | 0.392 g |
| Cystine | 0.292 g |
| Phenylalanine | 0.668 g |
| Tyrosine | 0.513 g |
| Valine | 0.767 g |
| Arginine | 0.755 g |
| Histidine | 0.298 g |
| Alanine | 0.700 g |
| Aspartic acid | 1.264 g |
| Glutamic acid | 1.644 g |
| Glycine | 0.423 g |
| Proline | 0.501 g |
| Serine | 0.936 g |
| Vitamin A equiv. | 149 μg |
| Thiamine (B1) | 0.066 mg |
| Riboflavin (B2) | 0.5 mg |
| Niacin (B3) | 0.064 mg |
| Pantothenic acid (B5) | 1.4 mg |
| Vitamin B6 | 0.121 mg |
| Folate (B9) | 44 μg |
| Vitamin B12 | 1.11 μg |
| Choline | 294 mg |
| Vitamin D | 87 IU |
| Vitamin E | 1.03 mg |
| Vitamin K | 0.3 μg |
| Calcium | 50 mg |
| Iron | 1.2 mg |
| Magnesium | 10 mg |
| Phosphorus | 172 mg |
| Potassium | 126 mg |
| Sodium | 124 mg |
| Zinc | 1.0 mg |
| Water | 75 g |
| Cholesterol | 373 mg |
Health Benefits of Eggs
1. Nourishes Hair and Nails
Eggs are packed with protein, vitamins, and fatty acids, all of which are essential for hair and nail health. These nutrients promote hair growth, improve elasticity, reduce hair loss, add shine, prevent breakage, and heal damage. Similarly, nutrients like biotin, vitamin C, B vitamins, iron, magnesium, and zinc are vital for maintaining healthy nails.
2. Promotes Healthy Skin
Applying egg whites to your face for 15 minutes can help reduce pimples and control excess oil, leaving your skin more elastic and radiant. The nutrients in eggs support healthy skin and help prevent tissue breakdown.
3. Improves Eyesight
Eggs are rich in the antioxidants zeaxanthin and lutein, which are crucial for eye health. These nutrients help reduce the risk of macular degeneration and glaucoma and may protect the retina from damage. Regular egg consumption can improve eyesight significantly.
4. Boosts Brain Health
Eggs are a rich source of choline, a nutrient essential for brain function. One egg contains 125.5 milligrams of choline, which supports memory, mood regulation, and cognitive functions like verbal and visual memory. Choline is also critical for brain development during pregnancy and breastfeeding.
5. Supports Weight Loss
High in amino acids, eggs help burn calories and boost metabolism. They are low in calories and keep you full for longer, reducing hunger. Incorporating eggs into your diet can support weight loss effectively.
6. Strengthens Bones
Eggs are a good source of calcium and vitamin D, both essential for maintaining strong bones and teeth. These nutrients help prevent osteoporosis and improve calcium absorption.
7. Reduces Risk of Heart Disease
Despite misconceptions, regular egg consumption can promote cardiovascular health. Eggs contain nutrients like folate and unsaturated fatty acids, which support heart health and help regulate cholesterol levels.
8. Supports Healthy Pregnancy
Egg whites provide nearly four grams of protein per serving. Consuming eggs during pregnancy supports the baby’s development and provides essential nutrients for the mother. Choline in eggs is particularly beneficial for brain development in babies.
9. Perfect for a Balanced Diet
Eggs are a versatile addition to any diet, containing 70–80 calories per egg. Eating eggs after a workout helps muscle growth, and starting your day with eggs as part of a low-calorie diet can accelerate weight loss.
10. Boosts Good Cholesterol (HDL)
Eggs increase levels of high-density lipoprotein (HDL), or “good cholesterol.” When you eat eggs, your liver compensates by producing less cholesterol, helping maintain a healthy balance.
Summary
Eggs are a nutrient-rich superfood packed with high-quality protein, essential vitamins, and minerals. They promote hair, skin, and nail health, support brain and eye function, strengthen bones, aid in weight loss, and enhance overall heart and pregnancy health. Affordable and versatile, eggs are an excellent addition to a balanced diet, offering numerous health benefits for all age groups.
