Eggs Do More for Your Health Than You Realize—Here Are 5 Benefits

The benefits of eggs reach beyond being an easy, delicious breakfast or afternoon snack. In addition to being a filling, protein-packed food, eggs provide many of the essential nutrients our bodies need every day. From brain function and memory to hair, skin, and nail strength, eggs offer a wide range of health benefits. To learn all about what this small but mighty food can do for our bodies, we spoke to registered dietitians. Ahead, they explain the many health benefits of eggs and why they deserve a place in a balanced diet.

Promote Cognitive Health

Eggs are one of the best dietary sources of choline, says Carly Leanza, a registered dietitian. The body uses choline to produce acetylcholine, a neurotransmitter that supports memory, learning, attention, and muscle control, she adds. Consuming choline-rich foods is especially important during pregnancy because it supports fetal brain development.

Eggs also contain vitamin D, which plays important roles throughout the body, including supporting bone and immune health, according to Leanza. Eggs also provide vitamins B12 and B9 (folate), which support nervous system health and healthy cell function, says Morgan Beemiller, a registered dietitian.

Protect Long-Term Eye Health

The yolks of eggs are an excellent source of lutein, vitamin A, and zeaxanthin—natural carotenoids—which are important antioxidants that accumulate in the retina and protect the eyes from age-related macular degeneration, Leanza says. "These antioxidants can help filter blue light and protect against oxidative stress, which supports long-term eye health," she adds.

Help You Stay Full Longer

Meeting your daily protein needs supports overall health. One large egg contains 6 to 7 grams of high-quality protein and is a great source of healthy fats. Starting your day with two eggs in the morning—whether they're scrambled, boiled, or fried—fuels you with roughly 13 grams of protein. The protein and healthy fats in eggs also help balance blood sugar levels, says Danielle Hendrix, a registered dietitian.

Because eggs are rich in high-quality protein, they may help increase feelings of fullness and support weight-management efforts. Sufficient protein intake can also help preserve lean muscle mass during weight loss.

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Support Muscle Recovery and Growth

Consuming enough protein after weight training helps muscles recover and grow. Eggs help support muscle recovery because they contain all nine essential amino acids, including leucine, which is especially important for muscle repair, recovery, and growth, because it stimulates muscle protein synthesis, Beemiller and Hendrix say.

Muscle protein synthesis isn't just important for athletes. It's especially important for older adults, people recovering from illness, and those who are trying to preserve their muscle mass, Hendrix explains. "You can pair eggs with a carbohydrate for a perfect recovery snack," Leanza adds.

Strengthen Hair, Skin, and Nails

Eggs contain biotin, a nutrient that supports healthy hair, skin, and nail growth. Plus, the vitamin A in eggs supports healthy skin cell turnover, Hendrix says.

The protein and amino acids in eggs help provide the building blocks needed to produce keratin and collagen, which help strengthen hair and nails. They also support collagen production and moisture retention, promoting healthier skin, Hendrix adds.