1. Eggs are incredibly nutritious
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.
A study among egg versus non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12. Eggs contributed 10-20 per cent of folate and 20-30 per cent of vitamins A, E and B12 among egg consumers.
2. Eggs do not increase blood cholesterol
Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people. Numerous studies have clearly demonstrated the lack of a relationship between egg intake and coronary heart disease.
It is important to realise that foods high in fat, especially saturated and trans fatty acids have a far greater impact on heart health than cholesterol in food.
3. Eggs help to protect eye sight
Eggs are a good source of the antioxidants lutein and zeaxanthine, which play an important role in keeping the eyes healthy. Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.
4. Eggs can help to promote weight loss
Eggs with toast have a 50 per cent higher satiety index than regular breakfast cereals. In one study where a breakfast of bagels, cream cheese and yoghurt were compared to a breakfast of two eggs, toast and jam (same amount of kilojoules), the latter group stayed fuller for longer and reduced their kilojoule intake at lunch by 29 per cent.
5. Eggs help to promote brain health
Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline. A single egg contains more than 100 mg of this very important nutrient.
6. Eggs provide a complete protein
Egg, milk and meat (including poultry and fish) proteins are all complete proteins, but egg protein is of the highest quality. One egg has approximately the same protein content as 30g cooked meat, fish or poultry.
7. Omega-3 or pastured eggs can lower triglycerides
Eggs from hens that are 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. Studies show that consuming Omega-3 enriched eggs is a very effective way to reduce triglycerides in the blood.
8. Eggs can help to iron out problems
Many people with mild iron deficiency experience vague symptoms of tiredness, headaches and irritability. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements.
9. Eggs can help to protect our bones
Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs therefore play a supporting role in the prevention of osteoporosis together with dairy products, our main source of calcium.
10. Eggs promote healthy hair and nails
The hair and nails reflect many biochemical imbalances and shortages in the body. Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the wide array of vitamins and minerals.