Eggs offer several important health benefits when eaten in moderation as part of a balanced diet. They are nutrient-dense, relatively inexpensive, and versatile to cook.
Key nutrients
Eggs provide high-quality protein with all essential amino acids, which helps build and repair muscle and other body tissues. They also supply vitamins such as B12, D, A, and minerals like selenium and iodine, which support energy production, red blood cell formation, and thyroid function.
Brain and eye health
Eggs are one of the best dietary sources of choline, a nutrient important for brain development, nerve function, and cell membranes. The yolk also contains lutein and zeaxanthin, antioxidants that help protect the eyes from age- related macular degeneration and cataracts.
Weight and blood sugar control
Because eggs are high in protein and relatively low in calories, they increase fullness and can reduce overall calorie intake later in the day, which may help with weight management. Eating eggs at breakfast has been linked with reduced hunger hormones and fewer calories consumed at subsequent meals.
Heart and metabolic health
Modern research suggests that, for most healthy people, moderate egg intake can fit into a heart-healthy diet and may even support heart health when combined with an overall healthy lifestyle. Nutrients such as choline, betaine, and antioxidants in eggs may help lower inflammation and support normal blood vessel function.
Immune system and healthy aging
Vitamins A, B12, D, and minerals like selenium in eggs play roles in keeping the immune system functioning properly. Adequate high-quality protein from eggs can also help preserve muscle mass with aging, which supports strength, balance, and metabolic health.
