6 Reasons You Should Make Chicken Eggs Part of Your Diet

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In addition to being an inexpensive and delicious staple, chicken eggs are a great health food. Whether served scrambled, over easy or sunny side up, eggs are a nutritious way to start the day, yolk and all.

What Vitamins and Nutrients Do Chicken Eggs Contain?

Eggs are a great source of many of the vitamins and nutrients that the body needs to survive. For example, eggs are one of the few natural food sources of vitamin D, whereas most foods that contain vitamin D are actually fortified with it. Eggs also contain all essential vitamins except vitamin C. The vitamins contained in eggs include:

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  • Vitamin B1 (Thiamine)
  • Vitamin B5
  • Vitamin B9 (Folate)
  • Vitamin B12
  • Vitamin A
  • Vitamin D

Additionally, a typical egg contains about six grams of high-quality protein as well as omega-3 fatty acids, both of which provide energy and structure to the body. Proteins are found in both the egg yolk and egg white. Eggs also contain the following nutrients:

  • Iron
  • Calcium
  • Phosphorus
  • Zinc
  • Potassium

The particular genetics of farmed chickens can impact the nutrient levels of their eggs. Some farmers may also use certain methods to increase the health benefits of their eggs. Check the packaging carefully or shop at health food stores to learn more about eggs’ origins.

How Does Eating Eggs Benefit the Body?

Eye Health:

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Eggs contain high levels of carotenoids, like lutein and zeaxanthin, which are crucial to eye health but are lacking in many people's diets. Thus, consuming eggs may help to reduce the chances of developing macular degeneration or cataracts over time.

Brain Function:

One egg contains about 60% of the recommended daily value of choline, a nutrient which helps to regulate the nervous system and the brain. Choline serves as a precursor for Acetylcholine, an important neurotransmitter in the brain.

Heart and Blood Vessel Health:

The myth that regular egg consumption can increase cholesterol levels has mainly been debunked. In fact, studies have shown no increase in blood cholesterol levels because of the way in which dietary cholesterol from eggs is absorbed in the body. Egg consumption has not been associated with increased risk of cardiovascular disease, in recent studies.

Healthier Pregnancies:

Eggs can help to promote healthier pregnancies due to the fact that they contain both folic acid and choline, which are important for fetal development. Egg consumption during pregnancy has also been associated with lower risk of high blood pressure and gestational diabetes.

Hair, Skin and Nail Growth:

Eggs have long been known to promote the growth of healthy hair, skin, and nails. This is because eggs contain a significant amount of sulfur, along with essential vitamins and minerals, and high protein content.

Increased Energy:

Large eggs contain about 70 calories, so when eaten as part of a balanced daily diet, eggs can provide the body with energy. Because eggs contain necessary dietary fat and protein, they help the body to feel fuller longer when compared to breakfasts that are higher in carbohydrates.

Keep in mind that eggs should always be thoroughly cooked before eating to prevent salmonella poisoning. Furthermore, always be sure to keep unpasteurized eggs refrigerated and to eat them immediately after cooking completely.

Medical content reviewed by Madeline Hubbard, RN, BSN.

Resource Links:

  • "Egg consumption and risk of type 2 diabetes" via The American Journal of Clinical Nutrition
  • "The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health" via MDPI
  • "Dietary Cholesterol Contained in Whole Eggs Is Not Well Absorbed and Does Not Acutely Affect Plasma Total Cholesterol Concentration" via MDPI
  • "Effect of housing system on egg quality and the concentration of cholesterol in egg yolk..." via ScienceDirect
  • "Comparative analysis of nutrient content and energy of eggs from different chicken genotypes" via Wiley Online Library
  • "Serum and macular response to carotenoid-enriched egg supplementation in human subjects" via U.S. National Library of Medicine
  • "Associations between higher egg consumption during pregnancy with lowered risks of high blood pressure and gestational diabetes mellitus" via hogrefe


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