Power of Eggs: 7 Health Benefits Of This Staple Protein

Eggs are a ubiquitous and versatile ingredient that has long held cultural significance in cuisines worldwide. These oval wonders are not only a staple in many households but also a symbol of fertility, rebirth, and new beginnings in various cultures. Eggs have been an essential part of human diets for centuries, dating back to ancient civilizations such as the Egyptians, Greeks, and Romans.

In culinary traditions, eggs find their way into a multitude of recipes, both sweet and savoury, adding richness, texture, and nutritional value. From fluffy omelettes and decadent custards to fluffy cakes and delicate pastries, eggs contribute to the creation of countless delicious dishes. Furthermore eggs hold cultural symbolism during festivals and celebrations, such as Easter, where they are decorated, exchanged, and enjoyed in various forms.

Eggs are renowned for their high-quality protein content, making them a valuable source of this essential macronutrient. The protein in eggs is considered a complete protein, meaning it contains all the essential amino acids required by the body. Protein plays a crucial role in muscle building, tissue repair, and the production of enzymes and hormones. Compared to other protein sources, such as meat and dairy, eggs provide a highly bioavailable protein that is easily absorbed and utilised by the body. Additionally, eggs offer a favourable protein-to-calorie ratio, making them a nutrient-dense choice for individuals aiming to meet their protein needs while maintaining overall health.

Vitamins in eggs

Eggs are a nutrient powerhouse, containing various essential vitamins that play vital roles in maintaining good health. They are particularly rich in vitamins A, D, E, B12, and folate. Vitamin A promotes eye health and supports a strong immune system. Vitamin D aids in calcium absorption, contributing to bone health. Vitamin E acts as an antioxidant, protecting cells from damage. Vitamin B12 supports nerve function and red blood cell production. Folate is important for DNA synthesis and is crucial during pregnancy. Eggs make a significant contribution to meeting daily vitamin requirements, especially for these key vitamins, making them an excellent addition to a balanced diet.

Minerals in eggs

Eggs are not only rich in vitamins but also contain important minerals necessary for various bodily functions. They are notably abundant in minerals like iron, which is essential for oxygen transport and energy production; zinc, which aids in immune function and cell growth; selenium, a powerful antioxidant that supports thyroid function; and phosphorus, which plays a crucial role in bone health and energy metabolism. When compared to other food sources, eggs provide a concentrated amount of these minerals, making them an efficient way to incorporate these nutrients into the diet. Regular consumption of eggs can contribute significantly to meeting daily mineral requirements and supporting overall health.

7 Health Benefits of Eggs

1. Nutrient-Rich: Eggs are packed with essential nutrients, including high-quality protein, vitamins, and minerals, providing a well-rounded nutritional profile for overall health and wellbeing.

2. Eye Health: Eggs contain lutein and zeaxanthin, antioxidants that help protect against age-related macular degeneration and promote good vision.

3. Heart Health: Contrary to past beliefs, moderate egg consumption can be part of a heart-healthy diet. Eggs offer unsaturated fats, omega-3 fatty acids, and nutrients like choline, which can help reduce the risk of heart disease.

4. Weight Management: Eggs provide satiety and can help control appetite due to their high protein content, which contributes to feelings of fullness and may lead to reduced calorie intake.

5. Brain Function: Choline in eggs plays a crucial role in brain development and function, supporting memory, cognition, and overall neurological health.

6. Muscle Strength: The high-quality protein in eggs helps maintain and build muscle mass, making them an excellent choice for individuals seeking to improve strength and physical performance.

7. Pregnancy Support: Eggs offer essential nutrients like folate, choline, and protein that are crucial during pregnancy for foetal development, reducing the risk of birth defects, and supporting maternal health.

The impact of cooking methods on nutritional value

The choice of cooking method can have an impact on the nutrient content of eggs. Overcooking or high heat can lead to nutrient loss. Here's how different cooking methods affect the nutritional value of eggs:

1. Boiling: Boiling eggs can cause some nutrient loss, particularly water-soluble vitamins like vitamin B12 and folate. However, the protein content remains intact.

2. Scrambling: Scrambling eggs at moderate heat is a popular cooking method. While there may be slight nutrient loss, the protein and fat content remain relatively stable.

3. Poaching: Poaching eggs in water helps them retain their nutrients well. This method allows you to cook eggs without adding extra fats or oils.

4. Frying: Frying eggs can lead to nutrient loss, especially if cooked in a lot of oil or at high heat. However, using minimal oil and a lower heat setting can minimise nutrient loss.

To retain maximum nutrition while cooking eggs, consider the following tips:

Cook eggs at a moderate heat to preserve their nutrient content.

Avoid overcooking eggs, as this can lead to nutrient degradation.

Opt for cooking methods that use minimal fat or oil, such as poaching or boiling.

Pair eggs with nutrient-rich ingredients like vegetables or whole grains to enhance their overall nutritional value.

Recipe For Eggs Benedict

                                       Video Credits: Gordon Ramsay/YouTube

Eggs are a nutritional powerhouse, providing high-quality protein, essential vitamins, and minerals. Incorporating eggs into a healthy diet offers numerous benefits, including muscle building, eye and brain health, and support during pregnancy. Their versatility allows for a wide range of culinary creations, from savoury omelettes to fluffy cakes. Whether scrambled, poached, or boiled, eggs are a versatile ingredient that can be enjoyed in various dishes. Including eggs in your diet not only enhances nutritional intake but also adds flavour and texture to meals, making them a valuable addition to a well-rounded, delicious diet.


4 English muffins, split

8 slices of Canadian bacon or ham

4 large eggs

1 tablespoon of white vinegar

Hollandaise sauce (store-bought or homemade)

Fresh chives or parsley, chopped (for garnish)

Salt and pepper to taste


Toast the English muffins until they are golden brown. Set aside.

Heat a skillet over medium heat and lightly grease it. Cook the Canadian bacon or ham slices for a few minutes on each side until they are heated through. Remove from the skillet and keep warm. 

Fill a saucepan with water (about 2–3 inches deep) and bring it to a gentle simmer over medium-low heat. Add the white vinegar to the water. 

Crack one egg into a small bowl or ramekin. Create a gentle whirlpool in the simmering water by stirring it with a spoon. Carefully slide the egg into the centre of the whirlpool. Repeat with the remaining eggs, one at a time, allowing each egg to cook for about 3–4 minutes for a soft poached egg. Adjust the cooking time according to your preferences. 

While the eggs are poaching, prepare the Hollandaise sauce according to the instructions on the package if using store-bought. Alternatively, you can make homemade Hollandaise by whisking together 3 egg yolks, 1 tablespoon of lemon juice, and a pinch of salt in a heatproof bowl. Place the bowl over a saucepan of simmering water, making sure the bottom of the bowl doesn't touch the water. Gradually whisk in melted butter (about 1/2 cup) until the sauce is thick and creamy. Remove from the heat and keep warm. 

Once the eggs are cooked, carefully remove them from the simmering water with a slotted spoon, allowing any excess water to drain off. 

To assemble, place two toasted English muffin halves on a plate. Top each half with a slice of Canadian bacon or ham, followed by a poached egg. Spoon Hollandaise sauce generously over the eggs. Sprinkle with chopped chives or parsley for garnish. Season with salt and pepper to taste. 

Serve immediately and enjoy your delicious Eggs Benedict!

Note: You can also add some sautéed spinach or smoked salmon between the Canadian bacon and poached egg for a variation on the classic recipe.