Over the last few decades, the relationship between eggs and cholesterol levels has been a subject of controversy.

The cholesterol in eggs has almost no effect on your blood cholesterol levels. Your cholesterol levels are more influenced by the saturated and trans fats you eat.

Eggs are a great source of protein, selenium, riboflavin, phosphorus, choline, iron, and vitamin B12 along with a long list of other key micronutrients.

Eggs offer complete protein. One egg has 6 grams of the protein, with all nine “essential” amino acids, the building blocks of protein. That’s important because those are the ones your body can’t make by itself. The egg white holds about half that protein and only a small portion of the fat and cholesterol. 

This “good” cholesterol, called HDL, goes up in people who have three or more eggs a day. Of course, LDL, the “bad” type, goes up, too. But the individual pieces of each get bigger. That makes it harder for the bad stuff to hurt you and easier for the good stuff to clear it away.

Eggs can lower your triglycerides, especially those enriched with certain fatty acids (like omega-3s).

Doctors know that the antioxidants lutein and zeaxanthin help keep you from getting eye diseases like cataracts and age-related macular degeneration. Green, leafy vegetables like spinach and kale have them too, but eggs are a better source. That’s because the fat they have makes it easier for your body to use the nutrients. 

Eggs have vitamin D, which is good for your gray matter and are hard to get from food. They also have choline that helps the nerve cells (neurons) in your brain talk to each other. Choline is also very important for pregnant women and breastfeeding women because of the big role it plays in brain development.

Not to mention that they are affordable and offer a great number of nutrients and can be eaten in many different ways (boiled, poached, sunny side up, scrambled). Plus, they are perfect as added protein to other dishes. It’s easy to make and can be great as a quick snack too. Eggs are also great because of their great macronutrients 70 calories, 5g fat, 0g carbs, 6g protein that are very satisfying. Studies show that when you start your day with breakfast that includes eggs, you are more likely to eat less throughout the day.


Eggs are extremely nutritious, weight loss friendly, high in antioxidants, they are affordable and overall delicious complete superfood!