Eggs – 14 Health Benefits, Uses, and Side-effects

Eggs are a nutrient-dense superfood that contains essential vitamins and is rich in all nine essential amino acids and making them a complete source of protein and one of the most nutritious foods. From protein to vitamins and minerals, an egg contains almost all the nutrients you need to keep yourself healthy. Eggs benefit your health in various ways. A whole egg contains all the nutrients needed to turn a cell into a baby chick.

Benefits of Eggs

Most of us enjoy eggs, which can be cooked into a variety of delicious dishes and eaten for breakfast, lunch, dinner, or even brunch. Eggs prepared in any way, whether boiled, omelet or crumbled, contain all the important nutrients that are important for maintaining body fitness. It can be baked or blended with any number of ingredients to form a versatile and delicious delight. Chicken eggs are the most common type of eggs that are readily available in the market and widely consumed. This is mostly available in white and cream colors depending on the breed of chicken. Both eggs contain protein, vitamins, calcium, and zinc and have a mild taste. There are different variations in chicken eggs based on yolk, color, and size. This article discusses the health benefits of eggs. 

Nutritional Value per 100 g of Eggs 

Nutrition Value 
Energy 647 kj (155 kcal) 
Carbohydrates 1.12 g
Fat 10.6 g
Protein 12.6 g
Tryptophan 0.153 g 
Threonine 0.604 g 
Isoleucine 0.686 g 
Leucine 1.075 g 
Lysine 0.904 g 
Methionine 0.392 g
Cystine 0.292 g
Phenylalanine 0.668 g
Tyrosine 0.513 g 
Valine 0.767 g 
Arginine 0.755 g 
Histidine 0.298 g 
Alanine 0.700 g 
Aspartic acid 1.264 g 
Glutamic acid 1.644 g 
Glycine 0.423 g 
Proline 0.501 g
Serine 0.936 g 

Nutritional Value of Vitamins per 100 g of Eggs 

Vitamins Quantity %DV
Vitamin A equiv.149 μg
Thiamine (B1) 0.066 mg 
Riboflavin (B2) 0.5 mg 
Niacin (B3) 0.064 mg 
Pantothenic acid (B5) 1.4 mg 
Vitamin B6 0.121 mg 
Folate (B9) 44 μg
Vitamin B12 1.11 μg
Choline 294 mg 
Vitamin D 87 IU 
Vitamin E 1.03 mg 
Vitamin K 0.3 μg

Nutritional Value of Minerals per 100 g of Egg

Minerals Quantity %DV
Calcium 50 mg 
Iron 1.2 mg 
Magnesium 10 mg 
Phosphorus 172 mg 
Potassium 126 mg 
Sodium 124 mg 
Zinc 1.0 mg 

Other Constituents of Eggs 

Other constituents Quantity 
Water 75 g
Cholesterol 373 mg 

Benefits of Eggs 

1. Highly nutritious

Eggs are nutritionally rich, providing almost every nutrient you need. These are useful sources of some of the hard-to-obtain nutrients like vitamin D and B12 as well as the mineral iodine. Eggs are considered to be a complete source of protein as they contain all nine essential amino acids, which you can get from your diet.

2. May support heart health

Eggs contain several nutrients that promote heart health, such as betaine and choline. A study of nearly half a million people in China suggested eating an egg a day could reduce the risk of heart disease and stroke, although experts stress eggs need to be part of a healthy lifestyle to be beneficial. (1)

3. Source of choline

Eggs are the best food source of choline. We all need this little-discussed nutrient for cell membrane formation and brain function including memory. This is particularly important during pregnancy and lactation when an adequate supply of choline is essential for normal cerebral development.

4. May support eye health

It is normal for your vision to deteriorate as you age but there are some useful nutrients, derived from a balanced diet, that can help support eye health. Eggs are an example of an eye-friendly food. The yolk contains large amounts of carotene, with special notes being lutein and zeaxanthin, which are important for preventing macular degeneration and cataracts. Eggs are also a source of vitamin A which is key to good eyesight.

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5. May support weight management

Eggs contain protein, which is more packed than fat or carbohydrates. As a food choice, eggs score well, being high on the satiety index, a measure of how filling a meal is. In fact, studies show that the equivalent of an egg breakfast is more sustainable than a calorie-counting carb breakfast and more, can help reduce your calorie intake later in the day.

6. Promotes healthy growth

Eggs are a rich source of excellent-quality protein. They contain all the essential amino acids needed to build strong tissues in all parts of the body. In addition, they also function in major biochemical reactions in the system, ensuring the proper development of cells in vital areas such as the brain and heart.

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7. Augments heart health

Eggs are naturally high in good HDL cholesterol and omega-3 fatty acids. In addition, they contain negligible amounts of bad LDL cholesterol as well as harmful triglycerides. Therefore, eating one to two eggs a day can significantly improve heart function and reduce the risk of cardiovascular disease.

8. Improves brain activity

Eggs are provided with vast stores of choline, which is an important nutrient for the proper functioning of the nervous system. It increases memory in the brain, as well as contributes to better cognition and lateral thinking. Moderate daily egg consumption counteracts the risk of developing serious neurodegenerative disorders such as Alzheimer’s, dementia, and brain tumors.

9. Boosts immune system

The inherent high levels of vitamin B12 and selenium in eggs benefits by building a strong immune system in the body. Selenium has powerful antioxidant properties, which help remove harmful free radicals from oxidizing healthy cells in the system. A strong immune system protects the body from bacterial infections and other seasonal epidemics such as flu, colds, and fevers.

10. Strengthens muscles

The immense amount of protein in eggs is very valuable for muscle development. Also, in times of injury, stress, or disease, the eggs help immediately repair any damaged connective tissue in the body. Encouraging children to eat just one egg a day increases muscle mass and improves flexibility, thus guaranteeing strong and healthy muscles in all parts of the body.

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11. Ensures healthy pregnancy

Eggs are rich in folic acid and iron, which are very beneficial for pregnant women. Folic acid performs some important functions such as maintaining optimal synthesis and circulation of red blood cells in the body with iron, as well as ensuring the proper development of the fetus in the womb of the pregnant mother. Therefore, limited egg consumption helps expectant mothers to have a safe pregnancy, avoiding neuronal conditions such as spina bifida in the newborn or complications such as excessively low blood circulation in the mother’s body.

12. Revitalizes skin texture

Eggs are naturally rich in biotin, the B vitamin responsible for enhancing skin structure and improving hair development. They are provided with vitamin D and vitamin B5, in addition to important trace minerals such as zinc and selenium, all of which aid in the regeneration of new skin cells. Therefore, regular consumption of eggs brightens the skin, which gives a youthful and radiant appearance.

13. Fortifies bone tissues

Eggs are rich in vitamin D, which helps to increase bone density, strengthening connective tissue and providing a solid spinal structure. In addition, it contains significant amounts of calcium and phosphorus, which strengthen the bone cell components and facilitate the functioning of major enzymes in the body. Hence, eggs benefits to prevent serious bone disorders such as arthritis, osteoporosis and rickets.

14. Helps prevent anemia

Eggs contain significant levels of iron that help maintain healthy red blood cell synthesis and transport in the body. In addition, adequate iron in the diet helps prevent iron-deficiency anemia, which reduces the supply of oxygen to the blood carried to vital organs of the body such as the heart, brain, lungs, liver and kidneys. Therefore, eating eggs daily definitely prevents anemia and related symptoms like dizziness and nausea. 

Uses of Eggs

Boiled eggs and omelets are often used. Eggs are used in a variety of dishes. Eggs are used to make different foods and eat them in different ways.

Side Effects of Eggs

Consumption of raw eggs can cause food poisoning due to the presence of bacteria called Salmonella. These bacteria can be present in clean eggs with uncracked shells. Some people may be prone to egg allergies which may result in nausea, bloating and flatulence upon ingestion of eggs. Additionally, consumption of raw eggs can lead to biotin deficiency or vitamin B7 resulting in cradle cap in infants and seborrheic dermatitis. Side effects include:

High risk of salmonella: Eggs can cause food poisoning due to the presence of bacteria called salmonella. They can even be present in eggs that appear clean with uncracked shells.

Allergy: Depending on your skin type, eating eggs can cause allergies, bloating or nausea.

Biotin depletion: Eggs contain essential vitamin H or biotin responsible for health, skin, muscles and hair. Biotin deficiency can lead to hair loss, lack of muscle tone, cramps and muscle pain.

Raw albumin contains a protein called avidin: This substance easily depletes biotin from your body, therefore if you eat raw eggs you may be deficient in biotin and this can lead to health problems.

Protein overload: Doctors recommend that a high protein diet is deadly for patients with kidney disease. The high value of egg protein can impair several of the kidneys’ ability to filter toxins from the blood. This can lead to high levels of ammonia in the blood and death. 

Therefore, eggs should be used in the right amount considering its advantages and disadvantages as excessive use of any ingredient can harm our health. The above information is provided for general information purposes only. It is recommended to consult a doctor before using eggs. 


The information discussed in this article has introduced you to the health benefits of eggs. In this article, you will learn about the benefits, harms, uses and information of eggs. I hope the information mentioned in this article will be useful to you. Thank you!


1. Is it good to eat eggs everyday?

Ans: People who can include up to one whole egg per day in a heart-healthy diet. Eggs carry plenty of nutritional benefits, being convenient and inexpensive for older adults, the recommendation is up to 2 eggs per day within a heart-healthy diet pattern.

2. How many eggs should I eat a day?  

Ans: The American Heart Association recommends up to one egg a day for most people, less for people with high blood cholesterol, especially people with diabetes or at risk of heart failure, and up to two eggs a day for the elderly with normal cholesterol levels and a healthy diet.

3. Can I eat eggs on an empty stomach?

Ans: Eggs are very good for you and provide many health benefits whenever they are eaten. What makes them the perfect food to consume on an empty stomach is that they make you feel fuller for a longer period of time.

4. Are eggs good for us?

Ans: Hard-boiled eggs are an excellent source of lean protein. They will fill you up without packing on too many calories, which is helpful if you want to lose weight. The protein in hard-boiled eggs also works with vitamin D for prenatal development.

5. What is the healthiest way to eat an egg?

Ans: Overall, low-heat cooking methods reduce cholesterol oxidation and help preserve most of the nutrients in eggs. For this reason, cooked (either hard or soft) eggs may be the healthiest to consume. These cooking methods also do not add any unnecessary calories. 

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