The health benefits of eggs

Eggs have impressive health benefits, but that doesn’t mean that those benefits haven’t been overshadowed by worries of high cholesterol or fat content.

An introduction to eggs

Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals. The yolk also contains cholesterol, fat-soluble vitamins and essential fatty acids.

Since the domestication of the chicken, people have been enjoying and nourishing themselves with eggs. There are lots of different types available, the most commonly raised are chicken eggs while more gourmet choices include duck and goose eggs.

Nutritional highlights

Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, and they are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites. Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, the ones we cannot synthesise in our bodies and must obtain from our diet.

One medium boiled egg contains:

• 84 calories

• 8.3g protein

• 5.7g fat

• 1.6g sat fat

Cholesterol

For years, eggs were considered more of a health risk than a healthy food. This is because they were considered a high-cholesterol food, so those with high cholesterol levels were advised to avoid them. We now know that the cholesterol found in food has much less of an effect on our blood cholesterol than the amount of saturated fat we eat. If you are concerned about your cholesterol or are unsure whether it is safe for you to consume eggs, please consult your GP.

Eggs for health

Eggs are rich in several nutrients that promote heart health, like betaine and choline. Eggs are a useful source of vitamin D, which helps to protect bones and can help prevent osteoporosis. Always pay attention to the packaging, because the method of production – free range, organic or barn-raised – can make a difference to vitamin D content. Eggs should be included as part of a varied and balanced diet: they are filling, and when enjoyed for breakfast, may help with weight management as part of a weight-loss programme, as the high protein content helps us to feel fuller for longer.

How to select and store

Choose eggs from free-range or organically raised chickens. Eggs should always be visually inspected before buying to check for cracks or liquid in the box to ensure there are no broken ones. Eggs higher in omega-3 fatty acids are best eaten as early as possible to keep these oils fresh.