Eggs as a Good Nutritional Choice for Delivering Important Nutrients

You must’ve heard by now that eggs are good for you because they’re highly nutritious.

Maybe you have them for breakfast every day because you like them, but don’t exactly know what makes them so nourishing.

Or maybe you don’t even like eggs. In any case, keep reading.

In addition to being a more than an adequate source of protein, eggs are rich in essential amino acids, the building blocks of protein.

They’re also high in vitamins (A, D, E, K, B2, B6, B12, folate), minerals (selenium, zinc, iron, copper), omega-3s, carotenoids, and choline.

A recent study published in the journal Nutrients discusses the nutritional benefits of eggs as a common dietary choice for children and adults.

What’s Important

According to this study, eggs are the most cost-effective food to provide the body with vital nutrients.

For reference, just one boiled egg contains 40% of the daily requirements of vitamin D and 25% of the daily requirements of folate.

Also, one egg contributes to 147mg of choline, which is an essential nutrient that’s not consumed enough by many people worldwide.

Choline is essential for the undisturbed functioning of cells and plays a part in brain development.

The body can make choline on its own, but in very small quantities, which is why humans need to consume it from dietary sources.

Eggs are also good for your cholesterol levels in that they increase HDL, or the ‘good’ cholesterol.

Omega 3-s in eggs, on the other hand, help to lower triglycerides in the blood.

Eggs also enhance eye health because they contain bioavailable lutein and zeaxanthin.

Why Does it Matter

Seeing as many children and adults often have unbalanced diets, the researchers wanted to focus on one functional food that could be an adequate dietary choice to prevent nutritional deficiencies.

This especially applies to choline, which is largely under-consumed by the majority of the  American population. [1]

Therefore, given the wide accessibility of eggs, the researchers consider them as a valuable nutritional choice for delivering important nutrients.

Bottom Line

Eggs are very nourishing and versatile enough to be consumed in many ways, so, if you’re not vegan, eggs should be a significant part of your regular diet.

Resource: Papanikolaou, Y.; Fulgoni, V.L., III. Eggs Are Cost-Efficient in Delivering Several Shortfall Nutrients in the American Diet: A Cost-Analysis in Children and Adults. Nutrients 2020, 12, 2406. doi: 

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