Eggs: small but rich in nutrients
Eggs are low in energy value (about 70–80 calories per egg), but rich in:
Complete protein – supports muscles.
Healthy fats – including omega-3s, especially in eggs from free-range hens.
Vitamins and minerals – A, D, E, B12, folic acid, selenium.
Choline – important for brain and cell development.
Benefits of eating eggs
Muscle maintenance
Brain health and cognitive function
Eye protection (lutein and zeaxanthin)
Longer-lasting satiety, which helps control appetite
Raw or boiled eggs?
Raw eggs retain more of some nutrients, but carry a risk of salmonella. Boiled eggs are safer and also very nutritious, although the heat destroys some of the vitamins.
If you eat raw eggs, trust pasteurized products.
