Good news: If you’re healthy, you can enjoy eggs without fear.
Why Eggs Are a Nutritional Powerhouse
One egg. 70–80 calories. And a dense package of nutrients:
Complete protein (6g)
Builds muscle, repairs tissue, keeps you full
Choline
Supports brain health, memory, and fetal development (crucial for pregnant women)
Lutein & Zeaxanthin
Antioxidants that protect your eyes from macular degeneration
Vitamin D
Supports immune function and bone health (rare in foods!)
B12 & Folate
Essential for energy, nerve function, and red blood cell production
Selenium
Powerful antioxidant that supports thyroid health
Omega-3s
Especially in
pasture-raised or omega-3-enriched eggs
— great for heart and brain
Bonus: Eggs are one of the few natural food sources of vitamin D.
Benefits of Eating Eggs Daily
1. Keeps You Full & Helps Manage Weight
Eggs are high in protein and fat, two nutrients that promote satiety.
Studies show: People who eat eggs for breakfast:
Feel fuller longer
Eat fewer calories throughout the day
Lose more weight than those who eat bagels or cereal
Perfect for appetite control — no snacking by 10 a.m.
2. Supports Muscle & Strength
With 6 grams of complete protein per egg — including all 9 essential amino acids — eggs are a muscle-building powerhouse.
Ideal for:
Older adults (to prevent muscle loss)
Athletes
Anyone recovering from illness or surgery
3. Boosts Brain Health
Choline — found mostly in the yolk — is vital for:
Brain development (especially in babies and pregnant women)
Memory and mood regulation
Cell membrane integrity
Fact: 90% of Americans don’t get enough choline — eggs are one of the best sources.
4. Protects Your Eyes
Lutein and zeaxanthin are carotenoids that accumulate in the retina.
They help:
Filter harmful blue light
Reduce the risk of age-related macular degeneration
Prevent cataracts
And yes — they come from the yolk.
5. Supports Heart Health (Yes, Really)
Despite old fears, eggs don’t harm heart health — and may even help.
Eggs raise HDL (“good”) cholesterol
Improve cholesterol particle size (larger, fluffier particles are safer)
When eaten with veggies and whole grains, they’re part of a heart-healthy diet
Raw vs. Cooked: Which Is Better?
Cooked (boiled, scrambled, poached)
Safer (kills bacteria), easier to digest, still highly nutritious
Slight loss of heat-sensitive vitamins (like B12 and folate)
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