What are the benefits of eggs? 

So, what do eggs do for your body? When it comes to eggs, health benefits are abundant. With 6 grams of protein, 5 grams of fat, and only about 80 calories, an egg is incredibly nutrient-dense. In addition to protein and fat, an egg also contains: 

• 6% of the RDA of vitamin A - which supports immune function and cellular growth
• 5% of the RDA of folate - which supports brain development and red blood cell production
• 7% of the RDA of vitamin B5 - which supports metabolism, hormone production, and healthy skin
• 9% of the RDA of vitamin B12 - which supports nerve function, DNA synthesis, and red blood cell production.
• 15% of the RDA of vitamin B2 - which supports energy production, normal cell growth, and antioxidant activity.
• 9% of the RDA of phosphorus - which supports bone health, energy metabolism, and cellular repair.
• 22% of the RDA of selenium - which supports healthy immune system, thyroid function, and acts as an antioxidant.
• 100 mg of choline - which supports brain health, liver function, and proper nerve signaling.

Talk about a bite-sized blast of nutrients! With each of these important elements, eggs have the potential to act as a nutritious superfood as a part of a balanced diet. 

Are Egg Yolks Inflammatory? 

Historically much of the criticism of eggs had to do with the saturated fat found in eggs and fears that they would negatively affect cholesterol levels. This caused many of us to stick to egg whites growing up, discarding the orange yolk right into the trash can or down the sink. Unfortunately, more recent research suggests we’d be better off consuming the whole egg and that the cholesterol worries were exaggerated if not totally inaccurate. For example, studies have shown that consuming eggs has been linked to positive changes in LDL and an increase in HDL which is known as “good” cholesterol. (1) 

Not only does the nutrition in eggs alter cholesterol levels in healthy ways, they also contain other nutrients like lutein and zeaxanthin, two powerful antioxidants that can benefit many aspects of health. Studies have shown that eating 1.3 egg yolks per day for almost 5 weeks led to significant increases in blood levels of these two antioxidants. (2)

Food Sensitivities and Eggs 

After reading the section, it’s hard to argue against the fact that eggs have some pretty impressive health benefits. But the truth is that no one food is healthy for everyone — and eggs are no exception. In fact, eggs are one of the most common food allergies in the world. An egg allergy can range from mild to severe and cause symptoms like skin rashes, hives, nasal congestion, vomiting, or other digestive problems. There have also been reports of how the albumin in eggs can cause reactions for those with autoimmunity, so I often recommend an egg-elimination diet for my patients with an autoimmune disease. 

At my Functional Medicine Clinic, I offer food sensitivity testing that can help you determine whether eggs are a problem for you or not. If they are, I typically recommend completing the food plan that I outline in my book The Inflammation Spectrum. It helps you eliminate common problem foods, including eggs, and heal the gut and chronic inflammation so that you get back to feeling your best.

Is it good to eat eggs everyday?

If eggs are your go-to for breakfast, here’s what you need to know before consuming them on such a regular basis.

Eating eggs as part of a well-rounded diet is important. It's recommended to combine eggs with a variety of other nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, to ensure a balanced intake of nutrients.

The way you prepare eggs can also affect their nutritional profile. Boiling, poaching, or cooking them with minimal oil or butter is generally considered healthier than frying them or using excessive amounts of added fats.

Though it has become a common belief that eggs – specifically egg yolks – provide heightened levels of cholesterol, research has shown that dietary cholesterol has less impact on blood cholesterol levels than was previously believed. For most healthy individuals, moderate egg consumption isn’t likely to significantly raise cholesterol levels. However, if you have specific health concerns or conditions like familial hypercholesterolemia, it's best to consult with a healthcare professional.

Lastly of course, as mentioned before, some people may have specific dietary requirements or restrictions, such as allergies or intolerances to eggs. In such cases, consuming eggs daily would not be suitable.

How to determine the quality of an egg

If you notice that you have a negative reaction to eggs, benefits like those mentioned above may be missing not because of the egg itself but the food that the chickens were fed. How is that? Well, factory-farmed chickens are often fed grains, grain by-products, and meals made from canola or soybean meal. Ideally, I recommend buying eggs from the farmers' market directly from a farmer. That way, you can ask the farmer about what the chickens eat and how they are treated. Another option is looking for eggs at the store that are organic and free-range, which means the chickens roam outside in the sun eating real food instead of being in a factory-farm setting where chickens spend as much as 95 percent of their lives in a small cage. This is beneficial not just for your health and an animal welfare perspective but for the health of the planet since these factory farms release greenhouse gasses and can contaminate soil and water in nearby areas. 

You can typically distinguish a high-quality egg because the egg yolk will be a vibrant orange color, not a light orange or yellowish orange. The more vibrant color means the egg benefits will be stronger because it contains higher levels of antioxidants and healthy fats. That rich orange color really gives eggs superfood status.

Healthy Egg Replacements To Consider

If you do determine that eggs are not the best option for you and your health needs, here are some helpful egg replacement suggestions you can use in cooking and baking.

Tofu: Silken tofu can be blended and used as a substitute for scrambled eggs or in baking recipes.

Commercial egg substitutes: These are available in most grocery stores and are typically made from a combination of starches, leavening agents, and other ingredients. Use caution when reading labels to make sure they are really a healthy option for you. 

Aquafaba: The liquid from canned chickpeas or other legumes can be whipped into a foam and used as an egg white substitute in recipes like meringues and macarons.

Applesauce or mashed bananas: These can be used in baked goods to replace eggs and add moisture.

Yogurt or buttermilk: These can be used in recipes that require moisture and leavening properties.

Flaxseeds or chia seeds: When mixed with water, these seeds form a gel-like consistency that can be used as an egg binder in baking recipes.

Carbonated water: In some recipes, carbonated water can help add lightness and leavening properties.

Discover Your Unique Dietary Needs

At the end of the day, the answer to the question “Are eggs healthy, or not?” depends on your individual health and nutritional needs. For most people, eggs are a great, nutrient-dense food that is high in protein and healthy fats. For some, eggs are not recommended. As with most nutrition debates, our time would be better spent asking the question: “Are eggs a good choice for me?” I provide an in-depth analysis of your unique dietary needs, and how the things you eat are affecting your body systems. 

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

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