Why We Should Eat Eggs: Nutrition, Immunity & Health Benefits

Why We Should Eat Eggs: Nutrition, Immunity & Health Benefits

Eggs are one of the most nutritious and complete foods you can include in your diet. Often misunderstood due to outdated myths about cholesterol, they’re actually an essential source of vital nutrients your body needs for energy, immunity, and hormonal balance.

Let’s unpack why eggs are not only safe but powerful for your overall health.

Nutritional Powerhouse

Eggs are rich in:

• Protein (complete with all 9 essential amino acids)
• Vitamin D – for immune health and bone strength
• Vitamin A, B2, B12, and Folate – for energy, brain, and red blood cells
• Iodine – for thyroid function
• Choline – for memory, mood, and cellular health

Cholesterol: Not the Enemy

Contrary to outdated beliefs, dietary cholesterol from eggs does not increase blood cholesterol levels. In fact, cholesterol is vital:

• It builds every cell membrane
• Supports hormone production (like oestrogen and testosterone)
• Fuels brain and nerve health
• Aids digestion through bile production

Choline, Inflammation & Immune Balance

One of the most underrated nutrients in eggs is choline. Your body requires around 8 mg per kg of body weight daily to support liver function, metabolism, and neurological health.

Importantly, choline also regulates immune responses. Every immune cell has receptors for acetylcholine, which calms inflammation. This connection helps explain why:

• Choline can help protect against atherosclerosis
• It supports gut and brain health
• It helps balance immune suppression and activation

How to Eat Eggs for Maximum Benefit

To preserve the integrity of fats and nutrients in eggs:

Eggs & Immunity: A New Perspective

Research has shown that nicotine affects immune suppression via specific receptors — but choline from eggs activates the same pathway without the harmful effects of smoking. This is particularly helpful for those recovering from immune or gut issues like colitis or Crohn’s.

Final Thoughts

Eggs are nutrient-dense, affordable, and easy to prepare. They support:

• Muscle growth
• Brain function
• Immune balance
• Hormonal health
• Cellular repair

It’s time we move past cholesterol myths and embrace the egg for the functional superfood it is.