7 Key Health Benefits of Eggs in Your Diet

fried eggs in black pan

I Freaking Love Eggs—and for so many reasons.

They can be a part of any healthy dish ,  and also incorporated into a host of healthy recipes.

That’s why I try to work them into my eating menu as often as possible.

So, what makes eggs so special?

A lot really. And by the end of this post, you’ll know everything you need to know about the many ways that eggs can benefit your health.

I’ll also try to explain why eggs have caused a bit of controversy in the past and clear up some of the most common misconceptions.

7 Key Health Benefits of Eggs in Your Diet

Without further ado, here are 7 reasons to add eggs into your eating plan.

1. A Great Source of Protein

Protein is a significant requirement for post-workout recovery and optimal health.

In fact, if you’re a runner, or do any form of exercise regularly, you’ll require more protein than the average joe or jane.

And when it comes to high-quality sources of protein, eggs reign supreme.

One large egg packs in roughly six grams of protein, with roughly 3.5 gram coming for the white and 2.5 gram for the yolk. That’s the equivalent of  10 percent of the daily recommended intake.

Eggs are also a source of complete proteins—meaning they contains the full spectrum of amino acids, such as leucine, isoleucine, methionine, valine, tryptophan, cysteine, etc.  These are converted to muscle, skin, collagen and other body tissue.

2. High in The Right Fats

One large egg packs in less about five total grams of fat.

Healthy monounsaturated and polyunsaturated fats make roughly three grams of that amount.

More specifically, eggs are rich in omega-3 fatty acids, including the essential ones, such as alpha-linolenic acid, or ALA, and docosahexaenoic acid, or DHA.

According to research, these fatty acids promote heart health, reduce triglycerides levels, and ease inflammation.

These can also decrease your risk of type II diabetes since they regulate insulin levels.

3. Eggs are Convenient and Affordable

I don’t know about you, but when I’m facing a busy schedule, eggs are the way to go. They never fail me down.

Not only are eggs easy to make, but there is a range of different ways to cook them.

In fact, each way of cooking eggs is a complete departure from the other.

What’s more?

Costing roughly 20 cents per serving, eggs are the cheapest source of high-quality nutrients I know of.

4. Full of The Good Cholesterol

Over the past few decades, eggs have gotten such a bad press  thanks to their cholesterol content.

How much you might ask?

One large egg contains roughly 200 mg of cholesterol, which is more than half of the recommended daily amount

And since most healthy eating guidelines recommend limiting cholesterol intake to 300 mg per day, it doesn’t take a genius to conclude that eggs provide too much per serving.

But here is the truth.

The conclusion was predicated on the misguided belief that dietary cholesterol in the eggs’ yolk raises cholesterol levels.

But, as research over the past decade has revealed, dietary cholesterol poses little to no threat to blood cholesterol levels.

In fact, dietary cholesterol isn’t actually the same as the type that can clog arteries and lead heart disease, according to science.

Here is why:

Most of the cholesterol in circulation is synthesized and secreted by the liver and small intestine. It does not come from the cholesterol in food.

In fact, research published in the American Journal of Clinical Nutrition found no link in healthy participants between having multiple servings of eggs per week and blood cholesterol levels, stroke, or heart disease.

In reality, research suggests that if anything eggs can increase the levels of good cholesterol— HDL, or high-density lipoprotein, and reduce the bad kind—LDL—in your blood.


This research has demonstrated that eating two eggs a day for six weeks can raise HDL levels by up to 10 percent.

5. A Great Source of Choline

Often falling under the B vitamin category, Choline is a critical macronutrient in the production of acetylcholine.

Acetylcholine is an essential neurotransmitter that helps transmit nerve impulses, maintain cell membrane, process fat, and cholesterol, as well as other vital functions.

It also helps prevent a host of health issues.

According to study, female participants with a high intake of choline were 24 percent less likely to get breast cancer.

Choline may also help reduce inflammation by more than 20 percent, according to a study in the American Journal of Clinical Nutrition.

Of course, the liver does produce this nutrient, but only in small amounts which is not enough to meet our needs, therefore, we must get it from our food.

That said, surveys have revealed that most people do not get enough choline in their diet.

Here is the good news.

Mainly found in the yolk, one egg packs in about 300 mg of choline—that’s the equivalent to 30 percent of your RDA for choline.

6. Help You Lose Weight

As already mentioned, eggs are a fantastic source of protein.

Therefore, having them regularly will leave you feeling full for a long time, which is key for regulating appetite.

And I’m not just talking about personal experience. Eggs are proven to work very well for weight loss and maintenance as shown by plenty of studies.

One example is a research conducted at the Louisiana State University.

Obese participants who ate a two-egg breakfast five times a week shed 65 percent more weight than the carb-rich breakfast group.

Other studies also revealed that dieters who had eggs in the morning have an easier time controlling their calorie intake during the day.

7. Eggs Are Unbeatable

The above benefits are just the tip of the iceberg when it comes to the many mays eggs can improve your fitness and health.

In fact, eggs are rich in a plethora of other essential nutrients, including a number of vitamins, minerals, antioxidants, etc.

Here is an overview of the some of the most prominent nutrients found within the mighty egg:

  • Vitamin A: 5% RDA. A powerful antioxidant that also helps maintain healthy vision, neurological function, etc.
  • Vitamin D: 10 % RDA. Essential for bone health, fighting depression, and protecting again colds.
  • Vitamin B6: 5 % RDA MORE
  • Vitamin B12: 10 % RDA. Essential for producing red blood cells.
  • Vitamin B2: 15 % RDA. This helps the body break down food into energy.
  • Vitamin D3: % RDA. Also known as cholecalciferol, key for bone health.
  • Lecithin: A healthy ingredient of the cell membrane that asset in cognitive function and provides cardiovascular support.
  • Zeaxanthin and lutein: Two antioxidant that may help prevent macular degeneration—leading cause of vision loss—and fight off inflammation.
  • Selenium: 22% RDA. A trace mineral found naturally in the soil that improves immunity and takes part in antioxidant
  • Phosphorus: 23% RDA. Another mineral that works closely together with calcium to build strong bones and teeth.
  • Etc.

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As you can tell by now I’m a big fan of eggs. And I have just shared with a comprehensive list of some of the most important gains you’ll reap by adding eggs to your diet.

So, what are you waiting for?

Make eggs a staple in your diet (if it’s not already!).

In the meantime thank you for reading my post.


David D.