Introduction

Eggs are one of the most complete and bioavailable foods available, providing high-quality protein, essential fats, vitamins, and minerals. They support brain function, muscle maintenance, metabolic health, and overall vitality across all life stages.

What Are Eggs?

Chicken eggs (Gallus gallus domesticus) consist of the egg white (albumen) and yolk, each offering distinct nutritional benefits.

• Edible part: Egg white and yolk
• Taste: Mild, rich (yolk)
• Energetics: Nourishing, strengthening

Nutritional Profile

• Complete protein – all essential amino acids
• Choline – brain and liver health
• Vitamin B12 – nerve and blood health
• Vitamin D – bone and immune support
• Lutein & zeaxanthin – eye health
• Healthy fats – satiety and nourishment

Health Benefits of Eggs

• Support brain development and cognition
• Maintain lean muscle mass
• Support eye and vision health
• Enhance satiety and weight control
• Support metabolic and liver health
• Provide affordable daily nutrition

Brain Health, Choline & Vision

Egg yolks are one of the richest dietary sources of choline.

• Supports memory and cognitive function
• Essential for fetal brain development
• Supports liver fat metabolism
• Lutein protects eye tissues

Muscle Strength & Protein Quality

• High biological value protein
• Supports muscle repair and growth
• Prevents age-related muscle loss
• Ideal for athletes and elderly nutrition

Metabolism, Weight & Heart Health

Eggs can be part of heart-healthy diets for most people.

• Support insulin sensitivity
• Promote satiety and appetite control
• Dietary cholesterol does not equal blood cholesterol for most individuals
• Balance with vegetables and fiber

How to Use Eggs

• Boiled: Soft or hard boiled
• Scrambled: With minimal oil
• Poached: Gentle cooking method
• Omelets: With vegetables

Dosage & Safety

• Serving size: 1–2 eggs per day (healthy adults)
• Cook thoroughly to avoid foodborne illness
• Limit intake if advised due to cholesterol disorders
• Use fresh, properly stored eggs

Ayurvedic Perspective

Eggs are considered strengthening and nourishing.

• Pacify Vata
• May increase Pitta if overconsumed
• Best eaten cooked and warm

Final Thoughts

Eggs are one of the most efficient whole foods, offering unmatched nutrient density and protein quality. When consumed in moderation and prepared healthfully, they support brain health, muscle maintenance, and overall metabolic vitality.