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The Benefits of Eating Eggs

by Breanna Woods, RD

Feb. 7, 2022

by Breanna Woods, RD

There’s a lot of hype around “superfoods” in the wellness industry. These foods, like kale and chia seeds, offer an impressive list of vitamins and minerals that help fill nutritional gaps. But there’s another food that should be included under the “superfood” umbrella—organic eggs! 

There’s a lot to love about eggs but they’re also greatly misunderstood. In the past, health experts worried that eggs may contribute to high cholesterol and heart problems. The truth is, eggs are one of the most nutrient-dense foods on the planet.

Still need convincing? Let’s get into the details of why eggs should be a staple in a healthy diet.

The Nutritional Value of Eggs 

When it comes to nutrition, very few foods compare to an egg. In fact, an egg contains at least a trace amount of almost every vitamin and mineral necessary for the human body to function. How’s that for a superfood? 

Some of the most abundant nutrients in one egg include: 

Protein: Egg protein is the gold standard of protein in food and if you’re looking for a quick and easy protein boost, eggs will do the trick! In fact, just one egg packs about 6 grams of protein! Eggs are also considered a “complete” protein, which means they provide all nine essential amino acids that we can only get through food.

Antioxidants: Eggs are a great source of lutein and zeaxanthin, which have been shown to reduce the risk for age-related eye conditions like macular degeneration and cataracts. These carotenoids also give egg yolks their yellow color.

Organic Valley eggs have darker yellow yolks thanks to our hens’ healthy diets and well-rounded lifestyles. Our hens have access to the outdoors whenever seasonally appropriate so that they can forage in the pasture and scratch and peck in the dirt. All of this contributes to thriving chickens that produce the highest quality eggs.

Choline: A lot of us aren’t getting enough choline, and eggs are one of the best choline-rich foods (unless you eat liver). This nutrient is extremely important for brain health, memory, and could even impact liver and heart health. Choline is essential for cell function in the body.

Vitamin A: This fat-soluble vitamin is best known for eye health, but is also essential for a healthy immune system and organ function.

B vitamins: Eggs provide a long list of B vitamins, but they’re especially rich in vitamins B5 and B12. We’d need an entirely separate article to list all of the things you need these vitamins for, so it’s safe to say they’re essential.  

Selenium: Acting as an antioxidant, selenium protects your cells from damage and therefore may help reduce the risk for a wide range of diseases such as cancer, heart disease, and Alzheimer’s disease.

Omega-3 and Omega-6 fatty acids: One Organic Valley egg contains 100 milligrams of omega-3 essential fatty acids, which can only be obtained through diet. Omega-3 fatty acids are essential to human health but cannot be manufactured by the body. Omega-3 fatty acids must be obtained from food. It is important to maintain an appropriate balance between omega-3 and omega-6 fatty acids (about 870 milligrams in one Organic Valley egg) in the diet as the two work together to promote health.

These fatty acids play a crucial role in brain function and the body’s inflammatory response, as well as in growth and development.

And that’s just a sample of egg nutrients! Eggs are also a good source of iron, vitamin E, calcium, zinc, and more. And egg yolks are one of the few foods that naturally contain vitamin D!

A woman chops veggies as a man beats eggs in their kitchen.

A couple makes breakfast with organic eggs.

Eggs and Weight Management

Eggs instantly make your meal a little heartier, whether you’re scrambling them for breakfast or hard-boiling them to toss on a salad. Thanks to the protein and fat content in eggs, this “satisfaction” factor can help you lose or maintain your weight. Several studies have shown how eating eggs for breakfast results in lower calorie intake throughout the day, which may play a role in weight loss and body fat reduction. Plus, the white of the egg is almost pure protein and is widely considered to be the most bioavailable and digestible source of protein in the human diet.

Organic Valley Egg Bites are especially filling, with up to 16 grams of protein and are great when you are on the go. Just pop them in the toaster or microwave for about 90 seconds. Each serving contains the equivalent of one and a half to two eggs, depending on the variety.

Are Eggs High in Cholesterol? 

Even with such a long list of health benefits, eggs are often associated with one negative thing—high cholesterol. We were told for years to limit eggs, assuming that their cholesterol content contributed to health problems. After several years of research, we’ve learned that this is not the case.

In fact, experts now know that eggs help reduce the risk of heart disease. Eggs are high in cholesterol, but our bodies don’t absorb much when eaten in reasonable amounts.

Recent studies suggest that eating eggs improves blood lipid levels, including cholesterol. In one study, subjects who ate three eggs per day saw a decrease in LDL “bad” cholesterol and an increase in HDL “good” cholesterol after 12 weeks.  

Of course, you should always follow the advice of your medical provider when it comes to dietary cholesterol. If you are all about the whites, Organic Valley pasteurized organic Egg Whites have zero cholesterol and zero fat! They also pack 6 grams of protein into each serving!

A little girl holds an organic egg.

The Welsh family checks eggs at its organic farm in Iowa.

Choosing the Best Eggs for Your Family

To get the most nutrition out of your organic eggs, pay attention to the source. Organic Valley eggs come from hens that are never caged and have the freedom to forage, as chickens should! The “Free to Forage” label you see on Organic Valley eggs is no marketing ploy. We take pride in the way our farmers care for our hens, and their varied and organic diet translates into more nutrient-dense eggs for consumers.

Organic Valley is also committed to doing what’s right for the environment. Our pulp (paper) cartons are made from 100% recycled paper and can be recycled or composted. Our plastic containers are recyclable, too. 

Organic Valley eggs are good for the health of you and your family, the planet, and the animals that make their homes on Organic Valley farms.

Breanna Woods

Breanna Woods is a registered dietitian and freelance writer. After several years of clinical experience, she now works with brands and fitness professionals to create nutrition content supported by evidence-based research. She holds a Bachelor of Science from Indiana University and a Master of Science from Bowling Green State University in Ohio.

Learn how to make sheet pan eggs in this 30-second video: