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According to historians, eggs have been a popular food for about 6 million years. In the 1920s, a man named Edward Bernays, the nephew of Sigmund Freud, wanted to increase his bacon sales, so he created a survey asking if people enjoyed eating a light or heavy breakfast. After getting the feedback that most people preferred a heavy breakfast, he published his study and promoted the idea of eating eggs and bacon for breakfast.¹

Today, eggs are still a popular food, with Americans eating roughly 279 eggs per person each year.² Many Americans enjoy eggs in a variety of ways, from a sunny side up breakfast to an addition to a ramen bowl for dinner. Eggs are often incorporated into many different recipes, and you can always find new ways to enjoy this food in your diet.

Eggs are rich in vitamins and nutrients that are good for your body. Here are some amazing health benefits of eggs!

Good Source of Protein

Protein is important because it is essentially one of the building blocks of your body. Protein builds and repairs the cells throughout your body, from your skin to your muscles to your hair. The average egg contains 6-9 grams of protein, with a little less than half of the protein (2.7 grams) found in the yolk and a little over half (3.7 grams) in the egg whites.³

Help You Maintain Weight

A large egg contains roughly 80 calories, making eggs an excellent way to help you maintain weight on a diet. The protein in eggs can help you feel fuller for longer, and eggs stop the hunger hormone, ghrelin, which can prevent you from snacking throughout the day. Eggs are also proven to stabilize blood sugar and insulin responses, both of which are important to help you maintain a healthy weight.⁴

Contain all 9 Essential Amino Acids

Another health benefit of eggs is they contain all 9 essential amino acids – histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.⁵ Essential amino acids are necessary for functions such as building muscle and skin cells. The 9 essential amino acids can’t be synthesized by your body and must come from food sources such as eggs.

Maintain Cholesterol Levels

Eggs are high in cholesterol, containing roughly 212 mg of the daily recommended 300 mg. However, eggs don’t actually increase the amount of blood cholesterol in the body, with over 70% of people experiencing no cholesterol level change upon eating eggs. Eggs are high in HDL cholesterol, which is the “good cholesterol” that can help maintain the body’s cholesterol levels and prevent heart disease and strokes.⁶

Contain Choline

Eggs contain choline, an essential nutrient that can be turned into a neurotransmitter that aids the body in muscle contraction, pain responses, and memory. Choline plays an essential role in the brain and spinal cord development during pregnancy and is proven to reduce cognitive decline. Many Americans don’t eat enough choline in their diets, but eggs are a great source, providing over 100g per egg.⁷

Source of Omega-3 Fatty Acids

Another health benefit of eggs is they provide omega-3 fatty acids, which play a role in your heart, immune system, lungs, and blood vessels. Omega-3 fatty acids are found in every cell of your body and are essential to help you function, keeping your heart, eyes, and brain healthy. 2 eggs on average provide 180mg of omega-3 fatty acids.⁸

Improve Eye Health

Eggs can improve your body’s eye health because the yolk contains vitamin A, which is a component of rhodopsin, which helps you see in low light conditions.⁹  Eggs are also a source of lutein, zeaxanthin, and zinc, all of which prevent macular degeneration, an eye disorder that causes blurring and distorts central vision over time.¹⁰

Strengthen Bones

A benefit of eggs is they contain .9 mcg of vitamin D in their yolk. Vitamin D is essential for keeping strong and healthy bones because it helps the body form calcium. Healthy bones are important to help prevent conditions such as osteoporosis, which is when the bones become weak and brittle.¹¹

Might Improve Brain Health

Some of the nutrients found in eggs can help aid in brain health. The choline found in eggs has studies that link it to improving memory and memory function. The B vitamins in eggs play a role in mental health by lowering the amount of homocysteine, an amino acid that has been found to play a role in Alzheimer’s and dementia. Eggs also contain folate, and folate deficiencies are linked to mental decline.¹²

Eat More Eggs in Your Diet

Now that you know some of the health benefits of eggs, you can try adding more eggs to your diet. You can look up recipes with eggs or try making some for breakfast in the morning. If you have any dietary restrictions or have questions about whether or not you should eat eggs, contact a doctor for more information.

Here at Saber Healthcare, we believe in taking steps to make sure our residents meet their nutritional goals. Our dietary team consistently works to develop and create menus that contain delicious food that meet our residents’ daily vitamin and mineral needs.

To learn more about Saber Healthcare and the services we offer, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

1. “The History of Bacon and Eggs.” Friday Sock Co. Accessed 12 October 2022. Link: https://www.fridaysocks.com/blogs/news/the-history-of-bacon-and-eggs#:~:text=According%20to%20food%20historians%2C%20humans,first%20societies%20to%20domesticate%20hens.
2. Lamour, Joseph. “Americans Eat on Average Almost 300 Eggs a Year.” Apartment Therapy, Kitchn. Last updated 30 April 2019. Accessed 12 October 2022. Link: https://www.thekitchn.com/americans-eat-on-average-almost-300-eggs-a-year-267411
3. Bjarnadottir, Adda. Warwick, Kathy W. “How Much Protein in an Egg?” Red Ventures, Healthline Media. Last updated 23 May 2022. Accessed 12 October 2022. Link: https://www.healthline.com/nutrition/protein-in-egg#TOC_TITLE_HDR_4
4. Baier, Lacey. “10 Benefits of Eggs and Why You Should Eat Them More Often!” A Sweet Pea Chef. Accessed 12 October 2022. Link: https://www.asweetpeachef.com/benefits-of-eggs/
5. “Yolks vs. Whites.” North Carolina Egg Association. Accessed 12 October 2022. Link: https://ncegg.org/egg-nutrition-center/yolks-vs-whites/#:~:text=The%20egg%20boasts%20them%20all,other%20protein%20foods%20are%20measured.
6. Gunnars, Kris. “Top 10 Health Benefits of Eating Eggs.” Red Ventures, Healthline Media. 28 June 2018. Accessed 12 October 2022. Link: https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs
7. “The Health Benefits of Eggs.” Australian Eggs Limited. Accessed 12 October 2022. Link: https://www.australianeggs.org.au/nutrition/health-benefits
8. “Do Eggs Have Omega-3?” Australian Eggs Limited. Accessed 12 October 2022. Link: https://www.australianeggs.org.au/nutrition/omega-3#:~:text=Eggs%20are%20mother%20nature's%20incredible,the%20desired%20intake%20for%20adults.
9. Richter, Amy. “The 9 Most Important Vitamins for Eye Health.” Red Ventures, Healthline Media. Last Updated 26 September 2022. Accessed 12 October 2022. Link: https://www.healthline.com/nutrition/eye-vitamins#vitamin-a
10. “SIX FOODS TO BOOST YOUR EYE HEALTH.” Utah Eye Centers. 9 September 2021. Accessed 12 October 2022. Link: https://www.utaheyecenters.com/2021/09/09/six-foods-to-boost-your-eye-health/
11. McIntosh, Josh. Marengo, Katherine, ed. “Everything you need to know about eggs.” Healthline Media, MedicalNewstoday. Accessed 12 October 2022. Link: https://www.medicalnewstoday.com/articles/320445
12. Jennings, Kerri-Ann. Warwick, Kathy W., ed. “11 Best Foods to Boost Your Brain and Memory.” Red Ventures, Healthline Media. 21 June 2021. Accessed 12 October 2022. Link: https://www.healthline.com/nutrition/11-brain-foods