Five health benefits of eggs you probably didn’t know about

When it comes to whole foods, eggs top the list nutritionally. With a single egg providing 17 vitamins and nutrients, including complete protein, good fats, vitamins A and E as well as selenium and choline, there are few other foods that provide as many nutrients at a relatively low price point.

Whether eggs are among your daily staples, or a key ingredient in your cooking, these lesser-known facts about the superfood are likely to only increase your love of eggs, no matter which way you enjoy them.

Eggs are naturally rich in well-absorbed (or high biological value) protein, with 6-8g of protein per egg. A single egg contains at least 0.6g of the amino acid leucine, and 1.8-2.4g of leucine consumed in a single meal helps to trigger muscle cell synthesis, while regulating the hormone insulin. Insulin is the number one regulator of both glucose and fat metabolism in the body, and keeping insulin levels controlled is crucial for appetite regulation and fat metabolism.

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Low levels of vitamin D are surprisingly common in Australians, especially during winter in the southern states, and eggs are among a handful of foods that naturally contain vitamin D. Two eggs provide a massive 82 per cent of your daily vitamin D requirements. Even better, the natural fats in eggs help to optimise absorption of this fat-soluble vitamin, which is crucial for mood regulation, bone health and immune function.

There’s a good chance you know someone battling – or affected by – the debilitating effects of neurocognitive decline. According to the Australian Bureau of Statistics, dementia is the leading cause of death in Australia, and 60 per cent of all cases are due to Alzheimer’s disease.

An anti-inflammatory diet is associated with a reduced risk of developing dementia, and a recent study published in the Journal of Nutrition specifically investigated the relationship between egg consumption and dementia risk.

The study used data from a large trial, the Adventist Health Study-2 , and examined the diets and frequency of egg intake of more than 39,000 participants aged over 65, in a 15-year period. The 2858 participants who developed Alzheimer’s were found to have a lower intake of eggs, meat and fish.

Any level of egg consumption corresponded to a 17–27 per cent lower risk of developing Alzheimer’s disease. The study did not examine cause and effect, but researchers concluded that specific nutrients in eggs such as choline, vitamin B12 and the antioxidants lutein and zeaxanthin may all play key roles in supporting the nervous system and preventing neurological decline as we age.

Choline is produced in small amounts by the liver, but is a nutrient we need to primarily get from foods to support brain function, cell structure, liver metabolism – including the production of cholesterol – and foetal brain development.

Egg yolks are a significant source of choline, providing up to two-thirds of the recommended daily requirement. It is estimated that fewer than one in 10 Australians get the recommended daily intake of choline, with intake especially low among children and pregnant women.