February 2022

Top 10 Health Benefits of Eating Eggs

By Parul Dube

Here are 10 health benefits of eggs that have been confirmed in human studies.

Incredibly Nutritious

Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.

High in Good Cholesterol

Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.

Raise HDL (Good) Cholesterol

Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.

Contain Choline

Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

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Reduced Risk of Heart Disease

Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.

Benefits for Eye Health

The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

Pastured Eggs Lower Triglycerides

Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

High in Quality Protein

Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

May Reduce the Risk of Stroke

Many studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

Tend to Make You Eat Fewer Calories

Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.


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