Health Benefits of Eggs| Their Composition and Nutrition Value

Eggs are among the few foods that can be categorized as superfoods.

An egg has all the nutrients, elements, and vitamins except vitamin C.

It contains two parts as outer egg white and inner yolk.

And each has approximately 7gm of protein, of which 4gm is in the egg white while the remaining is in the yellow mass.

Proteins, vitamins, and minerals are mainly present in the white matter.

While the yolk also contains cholesterol, fat-soluble vitamins, and essential fatty acids.

Eggs are a vital ingredient of a healthy diet in many parts of the world.

They are a cheap and actively available resource for food.

Many individuals have misconceptions about the intake of eggs.

But here are some tremendous reasons why eating eggs can make one healthier, leaner, brainier, and stronger.

Egg nutrition value.

Health Benefits of Eggs

1. Protein:
Medium-sized egg weight is 44 gm, and it contains about 5.5 gm of proteins. Approximately 12.5% of an egg is protein and is present in the egg white and the yolk.

One whole egg contains 5.5 gm of high-quality protein and is an excellent source of protein for vegetarians who have egg products.

Complete Protein
This is a polymer of amino acids and is considered the most faultless protein on the planet. Amino acids are the most important for metabolism, lean body tissue development, and a healthy immune system. Egg protein is beneficial for patients suffering from hyperuricemia or gouty arthritis because it does not contain purines.

Methinks is a crucial amino acid for cell growth in poultry? Methionine insufficiency causes abnormal feathering, improper toe growth, and feather pecking.

Amino acids:
The top three amino acids in eggs are leucine, glutamic acid, and aspartic acid. These amino acids are necessary for protein biosynthesis, especially in skeletal muscles. Leucine inhibits muscle atrophy and may permit a longer persistent period of muscle mass. These amino acids are responsible for muscle repair in training athletes.

2. Fats:
One big egg contains about 4.75 grams of fat. The most of fat in an egg is unsaturated form. Saturated fats should be very limited to <10% of your daily calories.

Omega 3 Fatty Acids:

Based on the source, eggs provide three types of nutritive sources of fatty acids Docosahexaenoic acid (DHA), α-Linolenic acid (ALA), and eicosapentaenoic acid EPA. These are essential fatty acids that help maintain cardiovascular function, brain function, immune support and healthy vision. Fatty acids are plays a vital role in human growth from commencement through all of life’s stages.

3. Vitamins:

Eggs contain different types of vitamins which include,

Vitamin A: it maintains healthy vision, skin and immune system.
Riboflavin: it is mainly responsible for red blood cells formation, healthy vision, and the functioning of the nervous system.


Its other name is Vitamin B12 and is involved in energy formation, metabolism, red blood cells formation, the immune system, and the nervous system.

Pantothenic acid; This aids in mental function.

Vitamin D; plays a vital role in bone health, maintenance of blood pressure, cognitive performance and absorption of calcium.

Vitamin E;

It is an essential vitamin for the reproductive system, muscles, nervous system healthy.

Folic acid;

Folic acid is involved in red blood cell formation and tissue growth during the pregnancy period.


It is a part of hemoglobin and assists in carrying oxygen throughout the body and red blood cells production.

Lutein and zeaxanthin;

These are carotenoids essential for healthy vision and protection of the eyes from age-related eye disease.


It is an essential B-complex vitamin that originates mostly in the egg yolk. Biotin helps to promote healthy hair, skin, and nails. The egg white contains a biotin inhibitor, so always best to eat the whole egg.

Health benefits of eggs

Strong muscles

Muscles have high amounts of protein in their structure.

Eggs are rich in proteins. Drinking raw eggs or eating in other forms will help to keep your muscles strong. Athletes, bodybuilders would benefit by eating them as it helps to build muscles.

Skin benefits

Vitamins and some minerals within eggs help promote healthy skin and prevent the breakdown of body tissues.

Brain Health

Eggs contain vitamins and minerals needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.

Good energy production

Eggs have all the necessary vitamins and minerals required to produce energy in all the cells of the body.
Healthy immune system retinol, cyanocobalamin, is vital to keep the immune system active.
Lower risk of heart disease – choline is responsible for breaking down the amino acid homocysteine, which is connected with the development of heart diseases. Acetylcholine is needed for learning, memory, and cognitive enhancer.

Benefits during pregnancy

Eggs provide sufficient nutrition to the pregnant mother. This is especially useful for those mothers who do not have a non-vegetarian diet.

In the baby, it helps to prevent congenital disabilities, such as spinal Bifida.
Eyesight zeaxanthin and lutein present in the eggs help to prevent age-related blindness and promote good vision.

Eggs also promote blood formation during pregnancy. They also help to maintain the health of the reproductive system, nervous system, and muscles.

One can eat eggs in many forms but, I would prefer boiled eggs in terms of nutrition and safety.

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