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The Egg-cellent Benefits of Eating Eggs Every Day

Eggs, often dubbed as nature's multivitamin, are a powerhouse of nutrients and an incredibly versatile food that can fit into almost any meal. Eating eggs every day can significantly benefit your health and well-being. Let’s dive into why eggs deserve a place on your plate daily, the best types of eggs to choose, their nutrient profile, and some novel ways to cook them.

Eggs with funny faces drawn on with pen

7 Reasons to Eat Eggs Daily

1. Nutrient-Rich Superfood: Eggs are packed with essential nutrients. One large egg contains vitamins A, B12, B6, D, and E, as well as minerals like zinc, iron, and copper. They are also an excellent source of selenium, a crucial antioxidant.

2. High-Quality Protein: Eggs provide high-quality protein, which is vital for building and repairing tissues. Each egg contains about 6 grams of protein, making it an excellent source for muscle maintenance and growth.

3. Brain Health: Boost Your Cognitive Function

Eggs are a rich source of choline, a crucial nutrient for brain health. Choline is a component of the neurotransmitter acetylcholine, which is essential for memory and muscle control. Research indicates that higher choline intake is linked to improved cognitive performance and may protect against cognitive decline as we age.

  • Cognitive Enhancement: Choline contributes to the structural integrity of brain cells, aiding in memory retention and learning capabilities.

  • Neuroprotection: Choline's role in acetylcholine synthesis helps in maintaining neuronal communication, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s.


4. Heart Health: Support Your Cardiovascular System

Despite historical concerns about cholesterol, recent studies have shown that moderate egg consumption does not increase the risk of heart disease in healthy individuals. Eggs can actually be part of a heart-healthy diet.

  • Improved Lipid Profile: Eggs raise high-density lipoprotein (HDL) cholesterol, known as the "good" cholesterol, which is beneficial for heart health

  • Reduction in Cardiovascular Risk: They also contain omega-3 fatty acids, which help reduce triglycerides, a risk factor for heart disease. Additionally, eggs provide important nutrients like folate and vitamin B12 that help reduce homocysteine levels, an amino acid linked to increased heart disease risk.

5. Eye Health: Protect Your Vision

Eggs are a fantastic source of the antioxidants lutein and zeaxanthin, which are critical for eye health. These carotenoids accumulate in the retina, where they protect against oxidative damage and filter harmful high-energy blue wavelengths of light.

  • Reduced Risk of Age-Related Macular Degeneration (AMD): Regular consumption of lutein and zeaxanthin is associated with a significantly lower risk of AMD, a leading cause of blindness in older adults.

  • Enhanced Visual Performance: These antioxidants can improve visual performance by enhancing contrast sensitivity and reducing glare.

6. Weight Management: Due to their high protein content, eggs can help you feel full for longer, reducing overall calorie intake and aiding in weight management. Starting your day with a protein-rich egg breakfast can curb hunger and keep you energized.

7. Versatility and Convenience: Eggs are quick to cook and can be incorporated into a myriad of dishes, making them a convenient and versatile option for any meal of the day.

Pastured hens walking in grass

Choosing the Best Eggs

When it comes to picking the best eggs, not all are created equal. Here are some options:

1. Pasture-Raised Eggs: These eggs come from chickens that roam freely outdoors. They tend to have higher levels of omega-3 fatty acids, vitamin D, and antioxidants compared to conventional eggs.

2. Organic Eggs: These eggs are produced by hens fed organic feed without synthetic pesticides or fertilizers. They are also free from antibiotics and hormones, making them a healthier choice.

3. Omega-3 Enriched Eggs: These eggs come from hens fed a diet high in omega-3 fatty acids, such as flaxseeds. They contain significantly more omega-3s compared to regular eggs, which are beneficial for heart and brain health.

Nutrient Profile of Eggs

Here's a snapshot of the nutrient profile of a large egg (approximately 50 grams):


- Calories: 70

- Protein: 6 grams

- Fat: 5 grams

- Saturated Fat: 1.5 grams

- Cholesterol: 186 mg

- Carbohydrates: 1 gram

- Vitamin A: 6% of the RDA

- Vitamin B12: 9% of the RDA

- Vitamin D: 10% of the RDA

- Iron: 5% of the RDA

- Selenium: 22% of the RDA


Aerial view of a pan containing shaksuka on a white tablecloth

Novel Ways to Cook Eggs

Now that you know how amazing eggs are, let’s explore some novel and exciting ways to cook them:


  1. Egg Muffins: Whisk eggs with your favourite low-carb veggies (like spinach, bell peppers, and mushrooms) and some cheese. Pour the mixture into a muffin tin and bake until set. These are perfect for meal prep and grab-and-go breakfasts.

  2. Cloud Eggs: Separate egg whites from yolks and whip the whites until stiff peaks form. Spoon the whipped whites onto a baking sheet, creating little nests, and bake until lightly golden. Add the yolk in the centre and bake a few minutes more. They’re fluffy, fun, and delicious!

  3. Egg Salad Lettuce Wraps: Mix boiled eggs with mayo, mustard, and a pinch of salt and pepper. Serve in crisp lettuce leaves for a refreshing, low-carb lunch.

  4. Shakshuka: Cook eggs in a spicy tomato and bell pepper sauce. This North African dish is flavourful, satisfying, and perfect for any meal of the day.

  5. Egg Drop Soup: Beat a couple of eggs and slowly pour them into hot chicken broth while stirring gently. The eggs will cook into delicate ribbons, adding a nutritious twist to a classic soup.


Incorporating eggs into your daily diet is an excellent way to boost your nutrient intake, support your overall health, and enjoy delicious meals. Whether you choose pasture-raised, organic, or omega-3 enriched eggs, you’ll be making a wholesome choice. So, why not crack open some eggs today and explore these novel and tasty ways to enjoy them?


1. Blusztajn, J. K., & Wurtman, R. J. (1983). Choline and cholinergic neurons. Science, 221(4611), 614-620.

2. Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. American Journal of Clinical Nutrition, 94(6), 1584-1591.

3. Ma, L., & Lin, X. M. (2010). Effects of lutein and zeaxanthin on aspects of eye health. Journal of the Science of Food and Agriculture, 90(1), 2-12.

4. Gopinath, B., Liew, G., Tang, D., Burlutsky, G., Flood, V. M., & Mitchell, P. (2020). Consumption of eggs and the 15-year incidence of age-related macular degeneration. Clinical nutrition (Edinburgh, Scotland)39(2), 580–584.

5. Fernández, M. L. (2010). Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Current Opinion in Clinical Nutrition & Metabolic Care, 13(1), 42-48.

6. Djoussé, L., & Gaziano, J. M. (2008). Egg consumption in relation to cardiovascular disease and mortality: the Physicians' Health Study. American Journal of Clinical Nutrition, 87(4), 964-969.



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