Why are eggs good for your health?

Pourquoi les œufs sont-ils bons pour la santé ?

Reading time: 7 minutes

The benefits of eggs

Are eggs healthy? This question has long been a hot topic of debate, with many people associating eggs with bad cholesterol and its negative effects on the body. However, studies have shown that eggs contain many nutrients that are important for the health of our bodies. 1 They therefore form a valuable component of our diet.

What nutrients does an egg provide?

Eggs are a real powerhouse of essential nutrients: in addition to large amounts of high-quality protein, they contain many vitamins, minerals and trace elements. 2 Eggs are also among the foods with high biological value. Biological value is an index that measures how efficiently the proteins in a food are incorporated into the body's proteins. The biological value of eggs is optimal, reaching a maximum score of 100%. 3 This means that almost all of the protein in an egg is incorporated into the body's proteins.

The biological value of raw eggs is slightly lower. 4 In other words, cooked eggs are even healthier, since they allow the greatest proportion of protein to be assimilated into the body's proteins.

Vitamins

The inside of an eggshell contains all the vitamins essential to human nutrition: a single egg contains a concentrate of vitamins and minerals, including vitamins A, B2 and B12. 5 Egg whites and egg yolks do not contain the same nutrients. Egg yolk, on the other hand, contains significantly more nutrients than egg whites. Egg whites are rich in sodium, potassium, and, of course, protein. 5 While egg yolk contains fat and cholesterol, it is also rich in essential vitamins such as vitamin D. 5 In fact, those who choose to skip the egg yolk in order to avoid fat and cholesterol are also missing out on many beneficial nutrients.

Vitamin A is the vitamin found in the greatest quantity in eggs. 5 It helps maintain healthy mucous membranes and good vision. In addition to vitamin A, eggs also contain many B vitamins, including vitamin B12, which is essential for many processes within our bodies. Vitamin B12 is particularly involved in the proper functioning of the nervous and immune systems.

Eggs are not only healthy for their vitamin A and B12 content. They also strengthen our body by providing many other vitamins :(( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ ))

  • There Vitamin B2 (riboflavin) contributes to the maintenance of good vision and normal energy metabolism, while protecting cells from oxidative stress.
  • There vitamin B6 contributes, among other things, to the proper functioning of the nervous and immune systems. Vitamin B6 also promotes protein and glycogen metabolism.
  • There vitamin D plays a role in the normal utilization of calcium and phosphorus, and contributes to bone health and normal muscle function.

Compared to other vegetarian foods, eggs contain a high amount of vitamin D, with one yolk containing 5.4 micrograms. 5

  • There vitamin E helps protect cells from oxidative stress.
  • There vitamin K contributes to blood clotting and bone health.
Minerals and trace elements

Eggs not only provide our bodies with a complete cocktail of vitamins, but also many essential minerals. Minerals are not a direct source of energy, but are essential for the development of tissues, cells, bones, and teeth. 6 Calcium and phosphorus, for example, are important building blocks for teeth and bones. Including eggs in our diet ensures we're getting enough minerals like calcium, phosphorus, and sodium. Phosphorus contributes to the proper functioning of cell membranes and healthy bones and teeth.

Trace elements are also minerals, but they are substances present in our bodies in very small quantities and are absorbed only in minute amounts. The main trace elements include iron, zinc, copper, and iodine. 7 Eggs are therefore also synonymous with health benefits since they contain many important trace elements, mainly iron and zinc. 5 Zinc is an important trace mineral for our body, as it helps maintain healthy skin, hair and nails, as well as the proper functioning of the immune system.

In addition to zinc, copper, and iodine, eggs contain iron, another valuable trace mineral. Iron is particularly important for our blood, as it contributes to the formation of red blood cells and hemoglobin. It also helps transport oxygen throughout the body.

Proteins and amino acids

Egg whites and yolks contain the same amount of protein. 5 Protein helps increase and maintain muscle mass. A high-protein diet is actually favored by athletes because of its role in muscle building. But protein is more than just a nutrient for fitness enthusiasts. Protein, like fats and carbohydrates, is a macronutrient, meaning our bodies need large amounts of it. While important, micronutrients such as vitamins and minerals are needed in smaller amounts. 8

The balanced protein content of eggs makes them particularly good for your health: eggs contain all nine essential amino acids 5 that our body can only absorb through food. Once food is ingested, proteins are broken down into amino acids, their individual components. The body can only use them in this form. The action of amino acids is essential, especially in muscle development. This is why they play a major role in the nutrition of athletes.

It's important to consume healthy sources of protein every day, and eggs are a great ally in this regard. In addition to their high macronutrient content (low in carbohydrates, healthy fats, and high in protein), eggs also provide many additional benefits thanks to the essential nutrients they contain in ideal proportions.

Other micronutrients: choline and biotin

Other essential nutrients in eggs include choline and biotin, 5 Micronutrients involved in many vital processes within the body. Eggs are indeed full of choline. Although the body is capable of producing it on its own, it cannot do so in large quantities. Choline must therefore be absorbed primarily through food. Choline contributes to homocysteine ​​and lipid metabolism and contributes to the proper functioning of the liver.

In addition to choline, eggs are also rich in biotin. Therefore, they also have benefits for skin and hair, as biotin helps maintain healthy skin and hair. Biotin also supports macronutrient metabolism and the proper functioning of the nervous system.

True or False? Eggs and Cholesterol

Are eggs healthy? As mentioned above, the cholesterol content of eggs is a matter of debate. Because eggs contain a high amount of cholesterol, they have long been considered unhealthy. High cholesterol levels are believed to have a negative effect on the cardiovascular system and contribute to the development of cardiovascular disease . Therefore, people have long been advised to reduce their egg consumption to prevent an increase in their cholesterol levels. However, since cholesterol is responsible for many essential functions within our bodies, such as the production of hormones and vitamin D, the body is capable of producing cholesterol on its own. For this reason, it is not crucial to consume cholesterol as part of the diet. 4

Since then, studies have shown that egg consumption has only a minimal effect on cholesterol levels. 10 In a healthy person, blood cholesterol levels are regulated by a mechanism that keeps them at a relatively constant level. This mechanism operates independently of any cholesterol that may be consumed through food. 4 In healthy people, however, there is no risk associated with the consumption of eggs; on the contrary, they are recommended as part of a healthy diet . Finally, eggs not only contain many essential vitamins and nutrients, but also lecithin. Lecithin is a substance that binds to cholesterol, thus inhibiting its absorption by the body. Eggs are therefore healthy despite their cholesterol content, and can be included in a balanced diet with a clear conscience. 4

How many eggs for a healthy diet?

Another frequently asked question concerns how many eggs should be consumed as part of a healthy diet. Current studies demonstrating the modest effect of eggs on cholesterol levels suggest that consuming eggs daily is not problematic. However, the German Nutrition Society (DGE) recommends eating only up to three eggs per week. 11 Generally speaking, it can be summarized that eggs are good for your health as long as they are consumed in moderation. 4

Healthy Egg Recipes

It's easy to incorporate eggs into your diet by pairing them with the healthy foods of your choice. For eggs, as with any other food: A healthy diet requires a varied diet . Eggs are a very versatile ingredient that offers countless possibilities for breakfast, lunch, dinner, and snacks. Many egg recipes are not only tasty, but also very quick to prepare. Another advantage of eggs is that their nutrient content is only slightly reduced by cooking. However, it is advisable to use as little cooking as possible.

Boiled eggs: a classic

Boiled eggs have long been a favorite, especially for breakfast. Depending on your preference, they can be eaten hard-boiled or soft-boiled. In addition to being healthy, boiled eggs are also very versatile. Hard-boiled eggs are not only ideal for salads in general, but also work well in a whole-wheat sandwich for a healthy and tasty lunch. Eggs are also the perfect on-the-go snack, keeping you full for a long time thanks to their low calorie content.

Scrambled eggs and fried eggs

It's impossible not to mention scrambled eggs and fried eggs in the list of typical egg dishes! Whether you prefer to whisk them before eating them scrambled or crack them whole into the pan, both recipes are equally healthy. You can adapt them according to your preferences, and the possibilities are endless. You can cook fried eggs "sunny," the classic version, or cook them on both sides. There are also several variations of scrambled eggs. For example, you can add milk, onions, or other ingredients to suit your tastes.

Omelettes and frittatas

To make an omelet or frittata, whisk the eggs in a bowl and cook them gently in a skillet until cooked through. The difference between an omelet and scrambled eggs is that the contents of the skillet don't need to be stirred during cooking. Vegetables are often added to frittatas. This mixture of eggs and vegetables makes a healthy meal that will keep you satisfied for a long time. Because the recipe can be easily adapted, omelets and frittatas are an ideal choice for cooking up leftover vegetables in the fridge.

Good for your health, eggs are essential to a balanced diet

Whether it's to strengthen our immune system, promote muscle growth, or increase our athletic performance, eggs contain many nutrients that are good for our bodies. Once you know how to use eggs as part of a balanced diet, they can benefit our health in many ways.

  1. https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/ [ ↩ ]
  2. https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information [ ↩ ]
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ [ ↩ ]
  4. https://www.bzfe.de/inhalt/eier-gesund-essen-4168.html [ ↩ ] [ ↩ ] [ ↩ ] [ ↩ ] [ ↩ ]
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/ [ ↩ ] [ ↩ ] [ ↩ ] [ ↩ ] [ ↩ ] [ ↩ ] [ ↩ ] [ ↩ ] [ ↩ ]
  6. https://www.tk.de/techniker/magazin/ernaehrung/essen-und-wissen/mineralstoffe-spurenelemente-2004778 [ ↩ ]
  7. https://www.tk.de/techniker/magazin/ernaehrung/essen-und-wissen/mineralstoffe-spurenelemente-2004778 [ ↩ ]
  8. https://mynutrition.wsu.edu/nutrition-basics [ ↩ ]
  9. https://www.dge.de/presse/pm/cholesterinwerte-im-griff/ [ ↩ ]
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/ [ ↩ ]
  11. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/ernaehrungskreis/ [ ↩ ]
Back to blog