Why eat eggs: it's not just about protein

Eggs are one of the staple foods found in almost everyone's kitchen. And no wonder - it's an affordable, tasty and versatile source of nutrients. Many people associate them mainly with high protein when they hear terms like egg protein. But eggs also provide many other benefits beyond the protein itself. In this article, you'll find out why this food shouldn't be missing from any balanced diet.

Article content:

• Eggs as a source of quality protein
• Eggs are not just "egg protein": other essential nutrients
• Myths that don't apply (anymore)
• How to include eggs in your diet

Eggs as a source of quality protein

Let's start with the most well-known - egg protein is often considered the so-called reference protein against which other protein sources are ^measured1. It has a very high biological value and can be used effectively by the body for muscle growth and recovery. One medium-sized egg (about 50 g) contains an average of 6-7 g of protein, which is one of the reasons why eggs are so popular among athletes and people who deal with macronutrients.

Eggs are not just "egg protein": other essential nutrients

Although egg protein is the most commonly cited reason for reaching for eggs, it's far from the only nutritional benefit. What else do eggs have to offer?

Healthy fats

Eggs contain mainly unsaturated fats, which are more beneficial to the body than saturated fats. In addition, the yolk contains phospholipids (e.g. lecithin), which are important for the structure of cell membranes and cognitive support ².

Vitamins and minerals

In one egg you will find a wide range of vitamins (A, D, E, K) and minerals (selenium, phosphorus, iron, zinc). The vitamin D content is particularly important in areas with low levels of sunlight.

Antioxidants

The yolk contains lutein and zeaxanthin, substances beneficial for eye health. They help protect the retina from oxidative stress and may reduce the risk of eye disease ⁴.

Choline

This lesser-known substance is essential for the proper functioning of the nervous system, fat metabolism and other body processes. Eggs are one of the richest sources of choline ⁵.

Myths that (no longer) apply

"Eggs raise cholesterol."

Eggs do contain cholesterol, but for most healthy individuals, adequate consumption does not have a significant effect on "bad" LDL cholesterol levels ⁶. Overall dietary composition, exercise and genetics have a more pronounced effect on cholesterol levels.

"Eat only the white, the yolk is bad."

The bulk of the vitamins and antioxidants, as well as healthy fats, are found in the yolk. Unless your doctor specifically recommends otherwise, there is no reason to avoid egg yolks ⁷.

"One egg a day is too many."

Eating 1-2 eggs a day is generally well tolerated in healthy individuals. Of course, total protein and fat intake from all sources during the day must be taken into account.

How to include eggs in the diet

• Breakfast and snack: An egg omelette, scrambled eggs or hard-boiled eggs are quick, tasty and rich in protein.
• Main dish: Add eggs to salads, pasta, baked dishes or as a side dish with legumes.
• Baking: Eggs contribute to the fluffiness of batter, plus they provide valuable nutrients.
• Sports Diet: For active individuals and athletes, eggs are a quick way to increase their intake of quality protein. Don't forget to combine with sources of carbohydrates, fiber and healthy fats as well.

Conclusion

Eggs stand out for their high quality protein. But it's not just about them - eggs are a complex food that offers a diverse spectrum of vitamins, minerals, antioxidants and choline. So a balanced diet can easily include a few eggs a week without necessarily leading to adverse effects on cholesterol levels or other health aspects. If you want to optimize your nutrient intake, be sure to combine eggs with a variety of protein sources, vegetables and whole grains.

Reference

• [1] Hoffman, J. R., & Falvo, M. J. (2004). Protein - Which is Best? Journal of Sports Science & Medicine, 3(3), 118-130.
• [2] Wal, J. M., Muytjens, C. M., & Wichers, H. J. (2007). food allergens: chemical and immunological aspects. Allergy, 59(9), 878-882.
• [3] Natri, A. M., Salo, P., et al. (2016). Bread fortified with cholecalciferol increases the serum 25-hydroxyvitamin D concentration in women as effectively as a cholecalciferol supplement. The Journal of Nutrition, 136(1), 123-127.
• [4] Lammert, C. S., et al. (2016). Lutein and zeaxanthin in the management of ocular diseases. Current Opinion in Ophthalmology, 27(2), 95-101.
• [5] Zeisel, S. H. (2011). What choline metabolism can tell us about the underlying mechanisms of fetal alcohol spectrum disorders. Molecular Neurobiology, 44(2), 185-191.
• [6] Rongen, R., et al. (2020). Egg consumption and risk of type 2 diabetes: a meta-analysis. British Journal of Nutrition, 124(9), 921-929.
• [7] Ruxton, C. H. (2010). Value of eggs during pregnancy and early childhood. Nursing Standard, 25(14), 47-56.