Eggs are rich in vitamins, health benefits

By Gillan Ritchie
Poultry Times Staff


GAINESVILLE, Ga. — An egg a day may keep the doctor away as well as other things such as high cholesterol and cardiovascular disease. In January, it was announced that the 2015 Dietary Guidelines for Americans removed the daily limit on cholesterol. The 2015 DGA also recommends now including eggs in all three recommended health eating patterns.  

“The U.S. has joined many other countries and expert groups like the American Heart Association and the American College of Cardiology that do not have an upper limit for cholesterol intake in their dietary guidelines,” Dr. Mitch Kanter, executive director of the Egg Nutrition Center, said in a press release.

According to the 2015 DGA, eggs fit within the Healthy U.S.-style, Healthy Mediterranean-style and Healthy Vegetarian-style diets. One egg is packed with nutrients — it can have varying amounts 13 essential vitamins and minerals with high-quality protein and the antioxidants lutein and zeaxanthin. Eggs are only 70 calories each and are a good source for vitamin D; the vitamin is a necessity for building strong bones.

Eggs have several other health benefits according to James McIntosh with Medical News Today in addition to the ones already listed.

Strong muscles

Protein found within the eggs keeps the body’s muscles working while slowing the rate of muscle loss.

Health brain

There are vitamins and minerals found in eggs that help brain cells, the nervous system, memory and metabolism function regularly.

Energy production

Eggs contain vitamins and minerals that help produce energy in cells for the body.

Immune systems

Vitamins such as A, B12 and selenium — which are all found in eggs — help keep the immune system healthy.

Lower risk of heart disease

Consuming eggs will help keep the immune system healthy. If the immune system is healthy, then the risk of heart disease is lowered. Choline is important because it helps break down the amino acid called homocysteine, which is linked to heart disease.

Healthy baby development during pregnancy

The nutrients found in eggs helps prevent birth defects such as spina bifida in babies during development.

Healthy eyesight

Lutein, zeaxanthin and other vitamins promote healthy vision. The nutrients also help prevent macular degeneration, which is an eye condition that is the leading cause of age-related blindness.

Weight loss and maintenance

According to researchers, the protein found in eggs can help people stay energized and fuller for longer. The feeling of fullness helps prevent unhealthy and unnecessary snacking.

Healthy appearance

Certain vitamins and minerals found in eggs can help promote healthy skin and prevent the breakdown of body tissue.

Eggs have minerals and nutrients that are essential to a healthy and balanced diet. Here is a list of nutrients and vitamins that can be found in eggs.

Vitamin A

This vitamin helps maintain the skin, the immune system and vision.

Vitamin B2 (Riboflavin)

Riboflavin, more commonly known as B2, helps with energy metabolism, red blood cells, the nervous system and vision.

Vitamin B12

Vitamin B12 is similar to B2 in regards to its function.

Vitamin B5 (pantothenic acid)

B5, or pantothenic acid, helps with mental functioning and energy metabolism.

Vitamin D

This vitamin is widely known; it keeps bones and teeth strong while aiding in the absorption of calcium.

Vitamin E

Vitamin E is vital to the reproductive and nervous system while keeping muscles healthy.


Biotin assists in energy metabolism and helps maintain skin, hair and the immune system.


Choline was mentioned earlier in the article; it helps break down homocysteine but Choline also assists in fat metabolism and liver function.

Folic acid

This vitamin is essential during pregnancy because it aids in blood formation and tissue growth.


Iodine is important to the thyroid gland function as well as the nervous system.


Iron helps transport oxygen through the body and assists in the production of red blood cells.

Lutein and zeaxanthin

As stated previously, lutein and zeaxanthin are essential vitamins for maintaining healthy vision and protecting against age-related blindness.


Like vitamin D, phosphorus helps maintain strong bones and teeth. In addition, phosphorus aids in energy metabolism.


Protein is vital because it builds and maintains muscles, organs, skin and tissue. It also produces antibodies, enzymes and hormones.


Selenium helps maintain the immune system, aid in thyroid gland function and protect cells from oxidative damage.

According to NCC, the consumption of a whole egg “may have a positive effect on the function and composition of HDL cholesterol in adults with metabolic syndrome.” Eating three eggs a day will help keep HDL low in triacylglycerol and higher in phosphatidylethanolamine, a component found in yolks.

“Taken together with previously established benefits of egg intake on HDL profiles, these findings further support the notion that eggs serve as a functional food to reduce cardiovascular disease risk in individuals with metabolic syndrome,” Catherine Andersen, lead study author and Ph.D. candidate at the University of Connecticut said in a press release.

In short, researchers are encouraging people to eat at least one egg a day. Incorporate eggs into a healthy, daily diet by frying, hard cooking, poaching, scrambling or baking.

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