Health Benefits of Eggs

Eggs have been part of our diets for a long time. Recently, we are discovering their nutritional benefits. They promote lasting health and contain 13 essential vitamins and minerals. Eggs help you maintain a healthy diet every day.

Here are some key health benefits of eating eggs:

Eggs Are Nutrient Rich
Eggs are packed with essential vitamins and minerals.
A serving of two eggs provides:
- 82% of daily vitamin D needs
- 50% of daily folate needs
- 25% of daily riboflavin (Vitamin B2) needs
- 40% of daily selenium needs

They also contain vitamins A, E, B5, B12, iron, iodine, and phosphorus.

Eggs Provide Excellent Quality Protein
Eggs are a valuable source of quality protein.
One egg contains about 6.3 grams of protein.
They provide all nine essential amino acids needed for muscle growth.
The protein in eggs is high-quality and easily absorbed by the body.

Eggs Improve Levels of “Good” Cholesterol
Eating eggs can increase HDL levels, known as “good” cholesterol.
This is why they have little effect on heart disease risk.
LDL or “bad” cholesterol increases heart health risks.
Saturated fats and trans-fats from fried foods raise LDL levels.

Eggs Provide A Great Source Of Vitamin D
Egg yolks naturally contain vitamin D.
Many Australian adults suffer from vitamin D deficiency.
Two eggs provide 82% of your daily vitamin D intake.
Vitamin D helps absorb calcium and phosphorus for healthy bones.

Eggs Are Among the Best Dietary Sources of Choline
Choline is important but often not produced enough by the liver.
It must be consumed through food to meet daily requirements.
Choline supports brain development during pregnancy and cognitive function in infants.
It also helps reduce cognitive decline in older adults.

Eggs offer more choline per 100g than any other common food.

Eggs Are A Good Source of Omega-3s
Omega-3 fatty acids are essential for cell membrane function.
They support heart health, brain health, and eye protection.
Your body produces limited Omega-3s; you need to consume them through food.

Each serving (two eggs) provides about 180mg of Omega-3 fatty acids.

For those who avoid fish, eggs are an excellent alternative source.

Eggs Help Boost Nutrient Intake for Healthy Aging
Eggs are affordable and easy to digest for older Australians.
They help increase nutrient intake and reduce deficiency risks.
They contain leucine, which supports muscle health along with other nutrients like vitamin D and Omega-3 fatty acids.
Choline in eggs is also important for brain function.