Egg Health Benefits Explained

How many times have you heard eggs are good for you?

 Probably around the number of times you’ve heard eggs are bad for you.

The health benefits of eggs are numbering in the hundreds

Let’s answer this question once and for all…

As with most things in life we take the good with the bad, and with eggs there’s so much more good than bad

Myth About Eggs
–  Eggs are high in cholesterol and will cause high cholesterol – False

Yes, the eggs do have a good amount of cholesterol. One large-sized egg weighs around 1.67 ounces and has on average 187 mg of cholesterol…OK, something we need to point out. Your daily allowance of cholesterol is around 200 mg.  Wait a minute, wouldn’t that mean one egg equals our entire daily intake of cholesterol?

Answer=  our bodies are fine tuned instruments. A healthy person for example, their body will only ingest the amount of cholesterol needed. Even unhealthy people in most cases will not ingest more then needed.

Our body gets most of the daily cholesterol from our liver. Which creates on average 1500 to 2000 mgs of cholesterol daily. Individuals with high cholesterol have livers that produce more then needed.

Health Note: Cholesterol is what your body uses to build and repair. 80% of your brain is made from cholesterol.



Eggs are a very nutrient-dense food, and one of nature’s most perfect natural vitamins


health benefits of eggs


Food Facts About The Benefit Of EGGS

Your body absorbs around 48% of the protein in Eggs

Beef: Your body only absorbs around 30%

EGGs, one of the very best proteins in the food chain



Eggs: One of the Worlds Most Perfect Foods

  • Egg yolks are more nutritious than the whites in every category but one (riboflavin)
  • Free-range eggs have 3-4 times the Vitamin D of the eggs from hens kept indoors #freerange
  • Individual hens in the United States lay about 250 to 300 eggs per year
  • Classic Recipe: “Deviled Eggs”, Why are they called that? There’s nothing evil about deviled eggs; “deviled” refers to the spices used in the recipe.  Get butter-n-thyme’s deviled egg recipe here

  • deviled eggs recipe

  • Helps protect cardiovascular health
  • Contributes to weight loss

They Offer Complete Protein

One egg has 6 grams of the stuff, with all nine “essential” amino acids, the building blocks of protein. That’s important because those are the ones your body can’t make by itself.(2)

They Can Lower Your Triglycerides

Your doctor tests you for these along with HDL and LDL. Lower triglycerides are better for your health. Eating eggs, especially those enriched with certain fatty acids (like omega-3s), seems to bring down your levels.

They Can Lower Your Odds of a Stroke

Though studies vary, it appears that a daily egg might lower your risk. In a recent Chinese study, people who had about one a day were almost 30% less likely to die from hemorrhagic stroke than those who had none.

They’re Affordable

At 20 cents a serving, you can’t beat it for a high-quality protein that won’t break the bank. Add a slice of whole-grain toast, some avocado, and a little hot sauce, and you have a meal fit for a king at a pauper’s price. And you don’t have to worry about sugar or carbs because eggs don’t have either.

They Help Your Eyes

Doctors know that the antioxidants lutein and zeaxanthin help keep you from getting eye diseases like cataracts and age-related macular degeneration. Green, leafy vegetables like spinach and kale have them, too. But eggs are a better source. That’s because the fat they have makes it easier for your body to use the nutrients.


This includes retinol, lutein, and zeaxanthin.  These are important nutrients for healthy skin, brain, hormones, and vision.

Vitamin K2:

This nutrient is key for cardiovascular health as it helps to reduce calcium deposits in the arteries and improves calcium influx into bone tissue


Key precursor to the neurotransmitter acetylcholine needed for learning, memory and cognitive acceleration

Vitamin D3:

Plays a crucial role in bone health, maintaining blood pressure and cognitive performance

Vitamin E:

This nutrient is vital for a strong immune system and vascular health

Long Chain Omega 3 Fatty Acids:

These essential fatty acids, which include EPA, DHA, and ALA contribute to brain function, cardiovascular health, and immune support.

Conjugated Linoleic Acid (CLA): 

Key for immune health and metabolism and may aid in weight management.


Healthy component of cell membranes. Lecithin provides cardiovascular support and aids in cognitive function


Important B-complex vitamin found mostly in the yolk. Biotin helps to metabolize fats and carbohydrates into energy and promotes healthy hair, nails, and skin.  It contributes to metabolic pathways and serves as a transport mechanism for vitamins and minerals to get into eggs. (1)

The egg white contains biotin inhibitor…so eating straight egg whites can lead to biotin deficiencies.  Always best to eat the whole egg or just the yolk.

Dietary Cholesterol:

On top of what scientists now know about dietary cholesterol’s effects on the body, studies also suggest that people who eat eggs aren’t any worse off than those who don’t. Research in recent years has failed to find a connection between one-a-day egg consumption and heart disease, even in people whose genetics put them at higher-than-normal risk.

A new study published in the journal Heart suggests that eating eggs may even have a protective effect: People who reported eating up to one egg per day had an 11% lower risk of developing heart disease—and an 18% lower risk of dying from it—over the following nine years than those who did not eat eggs. They also had a 26% lower risk of having a hemorrhagic stroke.

The study, which included nearly half a million Chinese people, could only show an association between eggs and heart health, not a cause-and-effect relationship. And no group in the study ate more than one egg a day on average, so the findings aren’t exactly an endorsement of a daily three-egg omelet at your local diner.

It’s also important to keep in mind that, while researchers controlled for other potential factors such as smoking habits, overall diet, and weight, this type of study is unable to fully account for all of the ways that egg-eaters may be different (and more or less healthy) than non-egg-eaters.

Despite its limitations, Dr. Schulman says the study’s findings aren’t surprising and are further evidence that eggs aren’t bad for you. “I’ve been preaching this for a while,” he says. “This is more good news.”

Ever Heard of Phospholipids

Ever Heard of Phospholipids?


  • Phospholipid a type of fat important for building cell membranes. There are a bunch of different types of phospholipids, and they’re found in several different foods, but eggs are one of the main sources in the typical American diet (unless you’re pounding down a lot of krill oil on a regular basis). A typical egg contains around 1.3 grams of phospholipids, and most of that is in the yolk.
health benefits of eggs on Cardiovascular Health

Egg Phospholipids have benefits for Cardiovascular Health


  • Egg phospholipids have a direct effect on cholesterol and inflammation levels in beneficial ways
Phospholipids may be protective against Alzheimer’s Disease

Memory and Cognitive Function


  • Phospholipids may be protective against Alzheimer’s Disease. 
  • Phospholipids form the backbone of neural membranes, providing fluidity and permeability. Read More
  • Egg yolks also have antioxidants – that’s what gives them such a bright yellow yolk color. Vitamin E and selenium are sometimes hard to get in our diets, but eggs have plenty; Eggs also contain carotenoids, which gives them their yellow color. The carotenoids in egg yolks are more bio-available than the carotenoids in vegetables because they come packaged with fat. Interesting, right?
egg cooking technique called egg clouds

Cooking Eggs - Check For Egg Cookery Series

As a professional chef, when a new hire enters the kitchen we are always watching like a hawk to see what the cook’s true skill level. In the world of culinary, egg cookery is considered the way to the truth with one’s cooking skill level. Next time you’re eating breakfast in a restaurant and your eggs are cooked correctly while in a high volume restaurant; you’ll know the cooks are very skilled.

The French Omelette. I still remember culinary school at Le Cordon Bleu when we came to egg cookery. My Chef called the French Omelette his great adversary as it is technically hard to do correctly. The good news is he mastered it and suggested we do too.  I personally studied at home for months trying to get it right, out of the fear of an interview where the Chef would ask me to make him/her a perfect French omelet.

Chef Tip: Did you know the boiling point of water changes by one degree per every 500 feet above/below sea level? This directly affects your timing on boiling Eggs, so it’s something to consider


soft boiled eggs two different methods

The Le Cordon Bleu Method of the Soft Boiled Egg

  • Bring a pot of water to a boil, once boiling add your eggs and set the timer for 4 minutes. The timing can change a little depending on size and how many eggs are added to the pot.
  • After 4 minutes, remove the eggs and place them straight into ice water to shock the eggs to stop the cooking process.
  • Your eggs whites will be set and the yolk will be just like a ( Perfect Poached Egg’s,(Instructional video here) beautiful with a runny yolk.
hard boiled eggs sliced

My Mother’s Way - Soft & Hard Boiled Eggs

Soft Boiled

  • She says to put the cold eggs into boiling water. Boil “exactly” 6 ½ minutes.
  • When time is up, put them directly into ice water (not just cold water).
  • To eat, remove the small top of the shell and scoop it right out of the shell. Delicious

Hard Boiled

  • Place eggs into a pot, cover with cold water and bring to boil.
  • e moment the water starts to boil, turn off the heat, and cover for 10-11 minutes.
  • After the time expires place the eggs into cold ice water. Perfection.
  • If you ever see a small bit of green around the yolks that means the egg was cooked too long. Next time just reduce the cooking time

Hope you found this article informative

Learn to make – Sous Vide Omelet 

sous vide omelet