Eggs – Health benefits and Nutrition

  1. Eggs are loaded with protein.

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2. They also come packed with other essential micronutrients like iron, selenium, iodine, folic acid, Vitamin A, B2, B12, D and E.


3. Eggs are important for brain development: Eggs contain choline, which helps in brain development and functioning. Just one egg contains more than 100mg of choline, which helps sharpen your mind. This is why kids (and adults too) are encouraged to incorporate eggs into their breakfast.


4.Eggs enhance HDL (good) cholesterol: There are two types of cholesterol are found in our body. The good cholesterol is High Density Lipoprotien (HDL) and the bad cholesterol Low Density Lipoprotein (LDL). Eggs naturally enhance HDL, and in addition, helps lower the risk of cardiac arrest, along with many other heart and health diseases.


5. Eggs contain antioxidants: Eggs are rich sources of antioxidants such as lutein and zeaxanthin, which are good for the eyes, and helps prevent harmful diseases and infection. In addition, it lowers the chances of age-related diseases. This is particularly in the yolk, which is why people are advised not to leave the yolk, as it is rich in Vitamin A. Deficiency of Vitamin A is a major cause of blindness.



6.  Eggs are good for healthier nails and hair: Everyone wants healthy nails and hair, and that’s where eggs help. It is rich in sulphur-containing amino acids with many vitamins and minerals, which helps keep your hair and nails healthy and shiny. Therefore, if you want to show off your lustrous hair and long nails, then try adding eggs to your meal.

Nutrition Facts

Egg, boiled

Amount Per 100 grams

Calories 155

Daily Value*

Total Fat 11 g      16%

Saturated fat 3.3 g           16%

Polyunsaturated fat 1.4 g

Monounsaturated fat 4.1 g

Cholesterol 373 mg         124%

Sodium 124 mg 5%

Potassium 126 mg            3%

Total Carbohydrate 1.1 g               0%

Dietary fiber 0 g                0%

Sugar 1.1 g

Protein 13 g        26%

Vitamin A            10%        Vitamin C             0%

Calcium 5%          Iron        6%

Vitamin D            21%        Vitamin B-6         5%

Vitamin B-12      18%        Magnesium        2%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



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