Eggs are a classic breakfast staple, but many people are still unclear about whether or not they’re good for you. For years, eggs were vilified for their cholesterol content, but recently, our perception of the food has changed.
They’re high in quality protein.
We all know how important protein is for a balanced diet, and eggs—with a single large egg containing six grams—are an excellent source of protein. “Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them,” says Dietitian Carol Aguirre MS, RD/LDN. “Apart from being the most versatile and best source of protein in our diet, eggs are also the least expensive. Eating enough protein can help with weight loss and help with muscle mass.”
They promote brain health.
Eggs are one of the best sources of choline, an important nutrient for brain function. “Choline is a nutrient that facilitates brain development in the fetus, as well as memory function into old age,” says Aguirre. “Choline is extremely important during pregnancy and lactation when reserves can be depleted. At the same time, it is the critical period for fetal brain development and lifelong memory enhancement.”
They protect your bones.
Eggs are one of the few food sources of vitamin D. “It is essential for calcium absorption and for maintaining optimum bone health,” says Aguirre. “Eggs, therefore, play a supporting role together with calcium in the prevention of osteoporosis.”
They promote healthy hair and nails.
Since eggs are loaded with vitamins and minerals, they can help make your hair and nails stronger. “Eggs can help to promote healthy hair and nails because of their high content of sulfur-containing amino acids and the wide array of vitamins and minerals,” says Aguirre. “Many people report faster-growing hair after adding eggs to their diet.”
They help keep you full
Eggs are incredibly filling, as they are a high-protein food. “Eggs score high on the satiety index, leading to significantly reduced hunger,” says Aguirre. “This means [that] you are more likely to end up eating less, which can help with your weight loss goals.”
