Egg Health Benefits

The egg is a product of animal origin and can be of different species (birds, reptiles, amphibians and fish). The most consumed by humans are eggs from birds, with the chicken being the most common animal.

The origin of the chicken is in Asia, but the poultry only arrived in Brazil around 1500, aboard the first ships of the great navigations.


Egg is a very nutritious food, being one of the most complete and healthy to consume. The benefits are numerous and, for this reason, we have separated this subject into topics. Below we explain some of these benefits.

  1. Helps in weight loss : As this food is very rich in proteins, it has a complex structure, making the digestion process difficult. This difficulty makes the body spend more calories to break down the molecules of this food, generating a negative energy balance, using more calories for consumption. Furthermore, as it is rich in protein, it generates satiety for a longer period of time.
  2. Improves brain function : Choline is a substance that promotes series of benefits for the brain as it helps in the synthesis of phospholipids, improving the development of brain cells. Choline also aids in the production of acetylcholine, which is a neurotransmitter that improves memory and concentration.
  3. Protects vision: The carotenoids contained in the egg help prevent cataracts, protecting vision. Zinc, selenium and magnesium are also responsible for protecting the eyes from the action of ultraviolet radiation, preventing macular degeneration.
  4. Reduces the risk of developing breast cancer: Choline also helps to lower the risk of developing breast cancer.
  5. Improves hair health: As it has a lot of vitamins A, B, D and E, it promotes hair growth and strengthens the scalp, preventing falls.
  6. Beneficial for the fetus: Choline is also a very important substance for closing the fetal neural tube. Promoting closure of the fetal skull and spinal column.
  7. Protects from cell aging: This food has a lot of vitamin A, E, folic acid, zinc, magnesium and selenium. These are responsible for protecting cells from the attack of free radicals, preventing cell aging.
  8. Promotes well-being: The egg has a lot of trypophan, an essential amino acid for the synthesis of serotonin, which is a very important neurotransmitter in the modulation of mood and happiness.
  9. Controls cholesterol levels: This food is rich in lecithin, a substance responsible for controlling the body’s fat and cholesterol levels.


Egg nutrients are numerous and essential for the human body. It has a high biological value, and the nutritional composition corresponds to 20% of the daily protein recommendations for an adult. It is also rich in essential vitamins, minerals and amino acids. This food is low in fat and carbohydrates, making it a great substitute for diets that restrict meat consumption.

Eggs contain many essential vitamins for the health of the body, the most important being A, B2, B12, E, D and K. Vitamin A is essential for healthy vision, skin and bones, as well as being very important for cell growth. Vitamin B2 helps generate energy for the body. B12 helps in blood health, brain development, aiding concentration and memory. Vitamin E fights free radicals. And vitamin D is very important for bones, also for insulin secretion and in the synthesis and secretion of thyroid hormones.

This food is also very rich in minerals, such as iron, folic acid, zinc, phosphorus, manganese, calcium and selenium. Iron prevents anemia and helps maintain blood health. Selenium prevents cell damage and removes heavy metals from the body. Zinc increases the body’s defenses and lowers stress levels.

The proteins contained in the egg are complete, having all the essential amino acids. Each egg has an average of 9 grams of protein. This food also has choline, albumin, leucine, polyunsaturated and monounsaturated fats, biotin and tryptophan.


On average, a boiled egg has 70 kcal, with 0.6g of carbohydrate; 6.3g of protein and 5g of fat. It also has 63mg of sodium; 274mg of cholesterol; 28mg of calcium and 1mg of iron.

Egg white has only 15 kcal, but 3 grams of protein. It is 88% water, rich in albumin and low in fat. The yolk has 65kcal and 3 grams of protein. It is 49% water and is rich in fat, both monounsaturated and omega-3.


As mentioned at the beginning of the article, there are eggs of various types of animals. From reptiles, amphibians and fish, to birds. The predominant consumption in Brazil is poultry eggs. We will now see a little bit about some types of eggs that are very common in the country.

  1. Quail Egg: This egg is small, having an average of only 12 grams. Each egg has only 19 kcal, being more concentrated than the white egg. Every 5 quail egg units corresponds to 1 white egg.
  2. White and Brown Egg: These are traditional chicken eggs. Eggs have different colors because they are of two different species, but both are sold in the country. In terms of nutritional values, they are identical.
  3. Free range egg: These eggs come from chickens that are not fed exclusively on feed, eating naturally, without the use of hormones or medicines.
  4. Organic Egg: This egg is similar to the free-range egg, however organic egg hens are free-range and fed only with organic food.
  5. Farm egg: As chickens are raised in confinement and only on feed, this egg has less pronounced flavor and color. These animals are allowed to use drugs and hormones.


In the past, it was believed that the egg could cause cholesterol levels to rise. However, recent studies have demystified this taboo. Currently, the egg is the darling of diets, being considered a food without harm if not consumed in excess or by people who are allergic to it.


One of the most common and healthy ways to prepare eggs is to make them boiled. The result depends on the cooking time and can be soft, soft or hard. Cooking time varies between 6 and 10 minutes. Always place the egg when the water is already hot so as not to break it. We will now look at the cooking times:

  • 4 minutes: liquid yolk, very soft and hot;
  • 6 minutes: partially cooked yolk and soft;
  • 8 minutes: yolk in soft center and hard periphery;
  • 10 minutes: hard yolk and white.

In addition to this, it can be fried, poached, omelet, stirred or in the form of a crepe. Furthermore, egg recipes are the most common. Almost all recipes have eggs, from sweet to savory. Cakes, breads, pies, cakes, mousses, noodles, biscuits and pastries are common examples that include eggs in their recipes.

Raw egg is not recommended for consumption as it can be contagious by salmonella. For this reason it is always recommended to use some form of heat in its preparation.


After so many benefits observed by the consumption of the egg. Egg-based diets turned into a fever. There are several variations of the egg diet, but all promise to drastically reduce a few pounds on the scale.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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