A Dozen Ways Egg Nutrients Benefit the Body

Eggs contain many important nutrients. From our brain to our bones, the impact of these nutrients are wide-ranging. Learn how the nutrient package of eggs can benefit the body:

1. Brain Function: One large egg is an excellent source of choline – an essential nutrient critical for fetal brain development and brain function. Eating eggs may also be associated with improved cognitive performance in adults.1

2. Eye Health: Lutein and zeaxanthin are antioxidants found in egg yolks that can promote eye health, especially as we get older.2

3. Muscle Growth & Repair: Eating 20-30 grams of protein, from foods like eggs, promotes muscle recovery following exercise.3  Adequate protein intake also helps prevent muscle loss during aging.

4. Lowered Stroke Risk: Research suggests eggs can be part of a heart-healthy diet. A recent review showed eating eggs may reduce the risk of stroke by 12 percent.4

5. Strong Bones: Eggs are one of the only foods that naturally contain vitamin D, a nutrient critical for bone health.5

6. Provides Important Nutrients: One large egg contains 6 grams of high-quality protein, varying amounts of 13 essential vitamins and minerals plus the antioxidants lutein and zeaxanthin, all for 70 calories.6

7. In the Womb: Eggs are an excellent source of choline, an essential nutrient during pregnancy. It contributes to fetal brain development and helps prevent some birth defects like spina bifida.7

8. Weight Loss: Research has shown eating eggs for breakfast compared to eating a bagel breakfast helped overweight dieters lose 65% more weight, reduce their BMI by 61% and feel more energetic.8

9. Reduced Hunger: Eating eggs at breakfast can keep one energized until lunch without the annoying hunger pangs. Researchers suspect that the protein in eggs keeps people feeling satisfied.9

10. Absorption of Nutrients: Adding eggs to a salad increases absorption of powerful antioxidants including vitamin E and lutein.10, 11

11. Increased “Good” Cholesterol: Research studies have shown dietary cholesterol (say, from eggs) does not negatively impact blood cholesterol. In fact, eating eggs may increase HDL “good” cholesterol.12

12. Muscle Loss Prevention: Muscle losses due to aging results in frailty and increased risk for falling. Research suggests that exercise, along with optimal protein intake, can minimize muscle loss.13


Check out the following infographic, from the Egg Nutrition Center and Incredible Egg, for more information on how egg nutrients benefit the body.

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1. Ylilauri MPT, et al. Association of dietary cholesterol and egg intakes with the risk of incident dementia or Alzheimer disease: the Kuopio Ischaemic Heart Disease Risk Factor Study. Am J Clin Nutr. 2016;105:476-484.
2. Vishwanathan R, et al. Consumption of 2 and 4 egg yolks/d for 5 wk increases macular pigment concentrations in older adults with low macular pigment taking cholesterol-lowering statins. Am J Clin Nutr 2009;90:1272-9
3. Nutrition and Athletic Performance. A joint position paper between the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine. J Acad Nutr Diet. 2016;116:3.
4. Alexander DD, et al. Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke. J Am Coll Nutr. 2016. 6:1-13.
5. U.S. Department of Health & Human Services. National Institutes of Health. Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals.
6. US Department of Agriculture, Agriculture Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Basic Report: 01123
7. US Department of Health & Human Services. National Institutes of Health. Office of Dietary Supplements. Choline Fact Sheet for Health Professionals.
8. Vander Wal JS. Egg breakfast enhnaces weight loss. Int J Obes. 2008;32:1545-51
9. Vander Wal JS, et al. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Clin Nutr. 2005.24;6:510-5.
10. Kim JE, Ferruzzi MG, Campbell WW. Egg Consumption Increases Vitamin E Absorption from Co-Consumed Raw Mixed Vegetables in Healthy Young Men. J Nutr. 2016;146:2199-2205.
11. Kim JE, et al. Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables. Am J Clin Nutr. 2015;102:75-83.
12. DiMarco DM, et al. Intake of up to 3 Eggs/Day Increases HDL Cholesterol and Plasma Choline While Plasma Trimethylamine-N-oxide is Unchanged in a Healthy Population. Lipids.2017;52:255-263.
13. Paddon-Jones D, et al. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr.2008;87:562S-6S.
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