Health Benefits of Eating Eggs overview by
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Health Benefits of Eating Eggs - الفوائد الصحية لتناول البيض

Eggs are one of the world's healthiest and most nutritious foods. Here are scientifically proven health benefits of eating eggs.

Eggs are a breakfast staple around the world, but they are also a versatile ingredient that can be used in a wide variety of dishes. They are rich in protein, vitamins, and minerals, making them an excellent addition to any diet. In this guide, we will explore the nutritional value of eggs and their many benefits.







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Eggs were mentioned in the Holy Quran, Surah As-Saffat (37), Verse 49

 "As if they were hidden eggs."



Historical Note

Eggs have been a part of human diets for thousands of years. The ancient Romans used eggs in a variety of dishes, and eggs were a common food in medieval Europe. In the 20th century, the egg industry began to develop, leading to the mass production of eggs and the development of new techniques for cooking and preserving them.


Nutritional Value

Eggs are an excellent source of protein, which is essential for building and repairing tissues in the body. They also contain vitamins such as vitamin D, which is important for bone health, and vitamin B12, which is essential for nerve function. In addition, eggs are a good source of minerals such as iron, selenium, and phosphorus.

Eggs are among the most nutritious foods on the planet. They are a great source of high-quality protein, healthy fats, and various vitamins and minerals. Here are 10 health benefits of eating eggs that are backed by science.

1. Eggs are rich in protein.

Protein is essential for building and repairing muscles, organs, skin, hair, and other tissues. Protein also helps you feel full and satisfied, which can prevent overeating and aid weight loss. One large egg contains about 6 grams of protein, or 12% of the daily value.

2. Eggs contain choline.

Choline is a nutrient that is involved in many important processes in the body, such as brain development, nerve function, liver health, and metabolism. Choline is also needed to produce acetylcholine, a neurotransmitter that helps regulate memory, mood, and muscle control. One large egg provides about 147 milligrams of choline, or 27% of the daily value.

3. Eggs are good for your eyes.

Eggs contain two antioxidants called lutein and zeaxanthin, which protect the eyes from damage caused by blue light and free radicals. These antioxidants also lower the risk of age-related macular degeneration (AMD) and cataracts, two common causes of vision loss in older adults. One large egg provides about 252 micrograms of lutein and zeaxanthin, or 15% of the daily value.

4. Eggs support heart health.

Eggs have been unfairly demonized for their cholesterol content, but studies have shown that dietary cholesterol does not raise blood cholesterol levels in most people. In fact, eggs may have a beneficial effect on blood cholesterol by increasing the levels of HDL (good) cholesterol.

5. Eggs boost your immune system.

Eggs contain several nutrients that help your immune system fight off infections and diseases. These include selenium, zinc, vitamin A, vitamin B12, vitamin D, and iron. One large egg provides about 22% of the daily value for selenium, 9% for zinc, 6% for vitamin A, 9% for vitamin B12, 6% for vitamin D, and 5% for iron.

6. Eggs improve your skin and hair.

Eggs are a natural source of biotin, a B vitamin that is essential for healthy skin, hair, and nails. Biotin helps your body produce keratin, a protein that gives strength and structure to your hair and nails. Biotin also supports the metabolism of fats and carbohydrates, which can improve your skin health. One large egg provides about 10 micrograms of biotin, or 33% of the daily value.

7. Eggs enhance your brain function.

Eggs are a brain food that can improve your cognitive performance and mood. As mentioned earlier, eggs contain choline, which is vital for brain development and function. Eggs also contain omega-3 fatty acids, which are beneficial for brain health and may prevent or treat depression. Omega-3 fatty acids also help reduce inflammation in the brain and protect against neurodegenerative diseases such as Alzheimer's and Parkinson's.

8. Eggs increase your energy levels.

Eggs are a complete protein source that provides all nine essential amino acids that your body cannot make on its own. These amino acids are needed for various functions such as muscle contraction, enzyme production, hormone synthesis, and energy production. Eggs also contain iron, which helps transport oxygen to your cells and prevents anemia, a condition that causes fatigue and weakness.

9. Eggs promote bone health.

Eggs are one of the few natural sources of vitamin D, a fat-soluble vitamin that is crucial for bone health. Vitamin D helps your body absorb calcium from food and prevents rickets in children and osteoporosis in adults. Vitamin D also regulates the immune system and may protect against some cancers. One large egg provides about 41 IU of vitamin D, or 10% of the daily value.

10. Eggs are versatile and delicious.

Eggs are easy to cook and can be prepared in many different ways to suit your taste and preference. You can enjoy eggs for breakfast, lunch, dinner, or as a snack. You can also use eggs to make various dishes such as omelets, quiches, frittatas, salads, sandwiches, soups, cakes, pies, cookies, and more.



Whether you like your eggs scrambled, poached, or boiled, they are an excellent addition to any meal. They are a nutrient-dense food that provides numerous health benefits.

So next time you crack open an egg, remember that you are not only enjoying a delicious meal but also doing something good for your body.

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Waleed Foad

Dr. Waleed Foad

Physician Nutrition Consultant, For 15+ years

Master degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
13 Apr 2023
Walaa Foula

Dr. Walaa Foula

Physician Nutrition Consultant, For 17+ years

Doctorate degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
13 Apr 2023
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