The Health Benefits of Eggs: 7 Amazing Reasons to Get Cracking

What did you have for breakfast? Was it a brain-changing superfood? Turns out it could have been. In fact, there is an affordable and easy-to-make refrigerator staple that could help both you and your children live healthier lives. Have you guessed it? It’s eggs! Let’s take a closer look at the health benefits of eggs from infancy to adulthood.

The Health Benefits of Eggs

The Health Benefits Of Eggs: 7 Amazing Reasons To Get Cracking

Omega 3

Recent studies suggest introducing eggs into our diets at an early age can have long-term health benefits. It has long been acknowledged that the health benefits of eggs are numerous for adults. They are packed with vitamins and minerals, including thirteen essential amino acids, which are critical to the body’s healing process and digestive system. A big one you hear about a lot is Omega 3. Omega 3 fatty acids are found in nuts, fish, and eggs and are one of the key dietary aspects linked to longer life spans in some cultures.

READ MORE: 3 Delicious Egg Avocado Salad Recipes

Vitamin D

How much sun have you gotten recently? The average human gets about 80% of their vitamin D from the sun’s ultraviolet (UV) rays, but that can be challenging when you work 40 hours a week in an office. Research into the dietary needs of Americans has found that the average adult consistently does not get the recommended amount of vitamin D daily. One of the many health benefits of eggs is that they offer 6% of the daily value. Plus, they are easy to incorporate with other foods and drinks rich in vitamin D, such as orange juice, milk, and yogurt. 


Another one of the health benefits of eggs is that they are a great source of protein. Protein is one of the three macronutrients that are critical to maintaining human bodily function alongside carbohydrates and fats. A single egg contains 6 grams of protein, almost half of the recommended daily serving. Especially for someone following a vegetarian diet, eggs are an easy way to compensate for any protein lost by not eating fats. 

READ MORE: A Healthy Breakfast: Protein Vs Carbohydrates

Reduces Hunger

Beyond their protein value, another one of the health benefits of eggs is that they generally have low calories, with about 77 calories per egg. Another relevant health benefit of eggs is that they have high satiety levels and can reduce hunger throughout the day. This makes them an excellent choice for everyone, even those trying to lose a few pounds. This means that a hefty breakfast containing eggs will keep you satisfied until lunch and give you the energy needed to start your day off right!

The Health Benefits of Eggs as a “First Food”

The Health Benefits Of Eggs: 7 Amazing Reasons To Get Cracking

What about the health benefits of eggs for children and toddlers? New research has uncovered the power of eggs on the developing mind of infants and toddlers. In a surprising new publication, the American Academy of Pediatrics (AAP) has recommended eggs as a “first food” for children citing the numerous health benefits of eggs as a dietary staple. 


This recommendation stems from the presence of choline, a vital nutrient for brain function. Unfortunately, most adults and children have a choline deficiency in their diet, as it is not found in many common foods. However, the health benefits of eggs when it comes to choline are clear: Eggs are the single best source of choline available in a food you already have in your refrigerator. 

Choline serves many functions. Most importantly, it regulates brain function, precisely memory capacity. The health benefits of eggs that prompted the AAP to add them as a fundamental first food was a definitive link found between increased choline consumption by pregnant and breastfeeding mothers and by toddlers and infants that led to improved brain development and cognitive function. In short, the high choline intact by pregnant women and solid-eating infants resulted in long-term beneficial impacts on the child’s brain health and processing functions. Studies have also shown that introducing eggs early in children’s diet, which most experts recommend around 4 to 6 months of age, can reduce their risk of developing an egg allergy later in life. 

The Health Benefits Of Eggs: 7 Amazing Reasons To Get Cracking

Vitamin B12

Another one of the health benefits of eggs is that they are high in vitamin B12, which many people need more of as they age. B12 is a critical component in forming red blood cells. It has been proven that breastfeeding mothers are especially vulnerable to a vitamin 12 deficiency which can, in turn, cause developmental delays in newborns who need this vital nutrient to thrive.


Eggs are also one of the most versatile foods, hence why they are so common. Think about it, you can boil, poach, fry, bake, and even scramble them. The variety of textures and food pairings means they can be more easily incorporated into a diet without you getting sick of them. For that reason, they can also be beneficial introductory food for toddlers and young children. Since they are such versatile ingredients can be hidden in some delicious dishes that will satisfy even the pickiest eaters. The health benefits of eggs are undeniable when it comes to versatility.

READ MORE: 20 Easy Breakfast Ideas For Families

Common Misconceptions about the Health Benefits of Eggs

The Health Benefits Of Eggs: 7 Amazing Reasons To Get Cracking

Unfortunately, the health benefits of eggs are often overshadowed by misconceptions about their impact on heart health. One of the most common myths is that eggs can lead to high cholesterol, which is most often associated with an increased heart attack or stroke risk. While eggs do contain higher amounts of cholesterol than most foods, there has been no research linking this increase to a corresponding increase in “bad cholesterol.” In fact, the health benefits of eggs in the form of protein and nutrients, as well as essential fats eggs, provide far outweigh any cholesterol concerns. Doctors probably wouldn’t tell you to eat a dozen a day, but everything in moderation is a great motto to live by. 

The biggest perk that seals the deal on the health benefits of eggs is that they are already a household staple and are generally very affordable, making them an excellent option for families shopping on a tight budget. So, what are you waiting for? Let’s get cracking!

Once you’ve learned about the health benefits of eggs, why not sneak them into some pancakes? Read 10 Pancakes from Scratch that are Perfect for Spring.

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The Health Benefits Of Eggs: 7 Amazing Reasons To Get Cracking

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Michelle K
Michelle K
Michelle is a Florida girl who loves the ocean, sunshine and nature. She enjoys cooking, gardening and boating with her husband and children. A full-time working mama, Michelle works in marketing and has been writing for her entire career. She de-stresses with snuggles from her kids, Pilates, essential oils, a good book or a smooth Cab. Her happy places are the beach, live music events and UCF football games. (Go Knights!)
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