Medically ReviewedIn many ancient traditions, the egg was considered more than just food—it symbolized the origin of the universe. That sense of completeness endures, even nutritionally. Eggs contain all nine essential amino acids the body can’t produce on its own, making them a complete and easily digestible source of protein.
Beyond protein, eggs support brain function, improve eyesight, and boost muscle strength.
Illustration by The Epoch Times, Shutterstock
Key Nutrients
- Protein: Eggs contain complete protein that supports the immune system, muscle repair, and overall cell health. Egg protein is highly bioavailable, with a 97 percent absorption rate—surpassing that of dairy at 95 percent and meat at 94 percent.
- Choline: Among all the sources of choline—an essential nutrient for memory–eggs are considered the best. One large egg provides about 169 milligrams of choline.
- Lutein and Zeaxanthin: Eggs are rich sources of lutein, zeaxanthin, and carotenoids, making them an effective food for maintaining eye health and protecting against oxidative damage.
- Other Nutrients: Eggs contain omega-3 fatty acids, vitamin B12, and fat-soluble vitamins D, A, and E.
Health Benefits
Eggs provide a multitude of health benefits.
Boosts Brain Function
A 2024 study published in The Journal of Nutrition investigated the association between egg consumption and the risk of developing Alzheimer’s in older adults. The study followed more than a thousand participants, with an average age of 81, for approximately seven years.Researchers found that those who ate more than one egg per week had nearly half the risk of developing Alzheimer’s compared to those who ate fewer eggs. In brain autopsies of more than half of the deceased participants, those with higher egg consumption also showed a 49 percent lower risk of Alzheimer’s-related brain changes.
Many foods contain water and fat-soluble choline that the brain and nervous system need to regulate muscle control, mood, and memory. Eggs benefit the brain due to their choline content, mainly in the yolk. Some report that hard-boiled eggs are the second major source of choline after beef liver and the first source in the U.S. diet.
The Omega-3 fatty acids in eggs are also essential to our cognitive performance.
Benefits the Eyes
Studies have shown that lutein and zeaxanthin can reduce the risk of age-related macular degeneration and cataracts, common causes of vision loss in older adults.One egg contains 116 micrograms of lutein and 115 micrograms of zeaxanthin. Egg yolk’s fat composition makes lutein and zeaxanthin highly bioavailable for absorption by the body—significantly more bioavailable than spinach.
A 2006 study published in the Journal of Nutrition showed that older adults with an average age of 79 who ate one egg daily significantly increased their serum lutein and zeaxanthin levels without elevating their total and LDL cholesterol.
In a 2020 study that followed 3,654 people over 15 years, those who ate 2 to 4 eggs a week reduced their risk of developing age-related macular degeneration by 54 percent, and those who ate 5 to 6 eggs a week lowered their risk by 65 percent.
Supports Musculoskeletal Health
By providing high-quality protein along with nutrients such as vitamin D and zinc, research shows that eating eggs regularly supports muscle strength and may help reduce the risk of sarcopenia (loss of muscle mass and function).For people who want stronger muscles, eating whole eggs might be better than eating egg whites alone. A 2021 randomized controlled trial compared the effects of eating whole eggs to only egg whites on muscle growth and strength during 12 weeks of resistance training in young men. Thirty men with resistance training were split into two groups—one ate three whole eggs after each training session, and the other received the equivalent amount of protein through egg whites only—about six—after each training session. The group eating the whole eggs had better muscle strength, higher testosterone levels, and a more significant reduction in body fat, although both groups had similar improvements in muscle mass.
Other Benefits
The high protein content in eggs also helps manage healthy weight by keeping us feeling full longer. Their amino acids, like leucine, help muscle repair, and omega-3 fatty acids help lower inflammation.Fun Facts
- Eggshells come in many different colors, and the color of the shell depends on the breed and corresponds to the hen’s earlobe.
- The yolk of an egg is only one cell and one of the largest in nature. An ostrich egg, which can feed about 24 people for breakfast, is likely the largest cell in nature.
- Eggs play a symbolic role in many religions and cultures and symbolize fertility, eternity, and the circle of life—without a beginning or an end.
- Eggs can breathe: An eggshell has more than 7,000 tiny pores that allow air and moisture to pass through, helping the developing chick inside.
- Yolk—originates from “geolca,” an old English word, meaning “yellow.” So, we could call the egg parts egg white and egg yellow.
How to Increase Absorption
Eating eggs with certain vegetables, fruits, and nuts helps our bodies better absorb their nutrients, especially fat-soluble vitamins like vitamins A, D, and E.
Some examples of beneficial combinations are:
- Eggs with avocados: When combined, the monounsaturated fats in avocados help the body absorb fat-soluble vitamins, like vitamin E, in eggs.
- Eggs with kale or spinach: The fiber and vitamin K in these leafy greens are better absorbed when eaten with eggs.
- Eggs with tomatoes: The lycopene in tomatoes is better absorbed when eaten with fats like those found in eggs.
Pantry Pro Tip
1. The Freshness Test: The float test is one way to tell if your eggs are fresh. The test’s ancient origins date back to the 16th century.
Gently place your egg in a bowl of cold water. If the egg sinks to the bottom and lies on its side, it’s fresh. A slightly older egg will sink to the bottom and stand upright. If an egg floats, it is old. Older eggs float because as they age, the air cell inside them gets bigger as moisture evaporates, making them more buoyant.
Although the U.S. Department of Agriculture says eating an older egg may still be safe, they recommend cracking it open into a bowl to ensure it hasn’t spoiled and identifying if it has an unusual appearance or smell. A spoiled egg will have a strong odor, even if cooked.
2. Peeling Made Simple: Have you ever struggled to peel the shells off hard-boiled eggs? Some say adding white or apple cider vinegar to water before boiling eggs makes them easier to peel. The acid in the vinegar helps dissolve some of the calcium carbonate that makes up the eggshell, making it softer and easier to peel. Another tip to make eggs easier to peel is to use older eggs for hard boiling, as the pH of the egg white (albumen) increases, reducing the attraction of the egg white to the inner shell membrane.
Precautions
Eggs are highly allergenic for some people, and data suggests egg allergies are the second most common allergy in young children, although many outgrow them by adulthood. Symptoms can range from mild (rash and stomach upset) to severe (anaphylaxis).
Optimal Storage
Eggs should be stored in their original carton in the refrigerator to avoid foodborne illnesses like salmonella. Keep eggs out of the fridge door to maintain a constant temperature.
In the United States, eggs should be stored in the fridge because they are washed, removing their coating (or bloom), which protects them from bacteria. In many parts of the world, eggs are not washed before arriving at the grocery store and are thus kept on the counter at room temperature.
How Long Do Eggs Last?
- Raw eggs in their shells last three to five weeks in the refrigerator and should not be frozen.
- Raw egg whites last two to four days in the fridge and can be frozen for up to a year.
- Raw egg yolks last two to four days in the fridge, but do not freeze well.
- Hard-boiled eggs last one week in the refrigerator and should not be frozen.
Egg carton labels provide information about the quality, size, and how the hens were raised. Illustration by The Epoch Times, Shutterstock
Breakfast Pie Recipe
The following recipe is courtesy of Sheridan Genrich, a clinical nutritionist, naturopath, and Epoch Times health writer.
Savory breakfast pie is easy to make, loaded with fiber and brain-boosting vitamin K from kale, and designed to support nutrient absorption thanks to healthy fats from eggs and cheese.
Serves 4
Ingredients:
- 3 large kale leaves, chopped roughly
- 1/3 cup organic cheddar cheese, grated
- 8 large, free-range eggs
- 1/2 cup oat or almond flour
- 1 tsp baking powder
- Pink sea salt, paprika, and pepper, optional and to taste
- Preheat oven to 350 degrees F or set an air fryer at 325 degrees F.
- Add all ingredients to a large bowl, mix well to combine, and set aside.
- Lightly grease and, if needed, line a medium-sized baking dish or air fryer insert with parchment paper to prevent sticking.
- Bake the mixture in the oven for 40 minutes or 20 minutes in an air fryer.
- Serve and enjoy.
Egg Tips for Kids
Eggs are great for growing kids!
- Choline for brain development and function
- Protein to build muscle
- Calcium and Vitamin D for strong bones and teeth
- Vitamin B12 to boost energy
- Selenium to keep the immune system strong
Creative Ways to Get Kids to Eat More Eggs:
- Egg Muffin Tins: Bake scrambled eggs in muffin tins and add cheese and veggies for a customizable, bite-sized snack or breakfast treat.
- Toad in a Hole (Egg in a Hole): Use a cookie cutter to cut a hole, of any shape you wish, in a piece of toast and cook an egg in it for a creative way to eat both.
- Hard Boiled Egg Pops: Insert cut carrots and celery sticks into the bottom of hard-boiled eggs. Use salad dressing or other dip for a fun way to enjoy eggs that kids can help make and assemble.
- Egg Snack Skewers: Slice hard-boiled eggs and thread them onto small skewers with cubes of cheese, cucumber, cherry tomatoes, and avocado for a nutritious snack.
Copy
