Top 10 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.
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 besta 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 :
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 . They contain higher amounts of omega-3 fat and are much higher in vitamin A and E .
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  in the diet doesn’t necessarily raise cholesterol in the blood .
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 .
Nevertheless, the response to eating eggs varies between individuals :
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.
SUMMARYEggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.
3. Raise HDL (The “Good”) Cholesterol
HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol .
People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems .
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%
SUMMARYEating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.
4. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of
Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins.
is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions .
The symptoms of choline deficiency are serious, so fortunately it’s rare.
Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
SUMMARYEggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

5. Are 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 .
But many people don’t realize 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 .
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 .
SUMMARYEgg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health
One of the consequences of aging is that eyesight tends to get worse.
There are several nutrients that help  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 .
Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders .
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% .
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 .
SUMMARYThe antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.
7. 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 are known to reduce blood levels of triglycerides, a well known risk factor for heart disease .
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%.
SUMMARYOmega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

8. High in Quality Protein, With All 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 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 optimize bone health, to name a few .
SUMMARYEggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.
9. Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke
For many decades, eggs have been unfairly demonized.
It has been claimed that because of the cholesterol in them, they must be bad for the heart.
Many studies published in recent years have examined the relationship between eating 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 .
Many other studies have arrived at the same conclusion .
However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease .
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 low diet , which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease
SUMMARYMany studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.
10. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient .
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
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
In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks
SUMMARYEggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss



  1. Reply

    Nice update

  2. Reply


  3. Reply

    Eggs are really very important to us

  4. Reply

    Eggs are good for healthy living

  5. Profile photo ofItz Kvng Twitch


    Very interesting

  6. Reply

    Very interesting

  7. Reply


  8. Reply

    Are you serious

  9. Reply

    Very nice

  10. Reply

    This is really good and interesting to know

  11. Reply


  12. Reply


  13. Reply

    It has many nutritional value

  14. Reply


  15. Reply


  16. Reply

    Eggs have many nutritional benefits

  17. Reply


  18. Reply

    Awesome benefits

  19. Reply


  20. Reply

    Very interesting benefits

  21. Reply

    Thanks for sharing

  22. Reply

    People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems .

  23. Reply


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  25. Reply

    Eggs are essential to a family’s well-being, this includes adults and infants alike. It promotes healthy brain and growth, contains less sugar, prevents allergies, a very good source of amino acid and lots more. Eggs are the only food consumed without the risk of it being contaminated by bacteria because it is well protected in its shell. Hence, the importance of egg consumption cannot be overemphasized.

    Boiled eggs are very low in calories and they are an excellent source of high protein. They also serve as antioxidants due to its important nutrient contents like choline, lutein and zeaxanthin. It is highly recommended that a minimum of three (3) eggs, should be consumed daily as it contains vital nutrients like Vitamin D, Zinc, Selenium and Vitamin E which the body needs for better immune function.

    READ ALSO: The Nigerian Farmer, a National Pillar

    It is an ignorant gesture to criticize egg consumption while an average daily consumption of red meat is on the excess. In Nigeria, we have various recipes for preparing delicious meat as a whole meal or snack e.g. Isi ewu (goat head), Nkwobi (cow foot and goat foot), Suya (beef steak), pepper soup and so on. All the above are made with red meat which gives Bad cholesterol (Ldl- low-density lipoprotein) while egg gives the Good cholesterol (Hdl- high-density lipoprotein). For the benefit of all, Hdl reduces Ldl in the body.

    During this COVID-19 pandemic period, we should remember that eating healthy is the best form of medication. Also, eating a healthy meal can boost your immune system to defend and fight all sorts of diseases. So far, the active immune system is the best-known cure for COVID-19 and Egg consumption helps boost our immune system.

    Eggs symbolizes fertility and profitability in the total wellbeing of man – from its nutritional value chain or health benefits to the financial benefits. It is pertinent to note that the egg trade is one of the most profitable businesses in Nigeria. A lot of people from diverse profession augment their income with proceeds from the egg trade for example bankers, security personnel, teachers, civil servants and other works of livelihoods.

    Egg sellers make more profit than a lot of commodity distributors. A cement dealer’s profit on a bag of cement, which costs between #2400 to #2600, varies from #50 to #200. Considering overhead, Logistics cost and shop rent, estimated capital to start cement or some other commodity distribution falls into the region of #3 million to #5 million naira while initial capital to start the egg trade can be as little as #200 thousand naira. A crate of egg from the farm varies from #830 or #850 with a profit margin of #100 or #150 per crate with more sales turnover than cement. The same analysis applies to every other commodity which shows the high returns on investment in the egg trade.

    We can conclude here by saying that Eggs are very healthy and they are also financially beneficial to everyone.

    To get more details: PALLYAGRO.COM

    Written by: Onyeagu Nwapali

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