Eggs are widely recognised as one of the most nutrient-rich and adaptable foods in everyday diets. Despite their popularity, eggs have long been criticised for their cholesterol content and were once believed to increase the risk of heart disease. However, emerging scientific evidence is challenging this outdated view.
On January 7, US-based board-certified surgeon and health and wellness expert Dr Darshan Shah addressed the topic on Instagram, highlighting how modern metabolic and cardiovascular research presents a far more positive picture of egg consumption. According to Dr Shah, whole eggs do not raise cardiovascular risk in healthy individuals and provide much more than just dietary protein.
What Makes Eggs Unique
Both eggs and meat are excellent protein sources, but Dr Shah explained that eggs differ fundamentally from muscle-based foods like meat. Eggs contain the complete biological blueprint required to develop an entire organism, making their nutrient composition uniquely efficient.
Egg protein has the highest biological value among natural foods, meaning the body absorbs and utilises it more effectively than protein from meat or fish. This allows eggs to serve as a powerful raw material for cellular repair, regeneration and overall physical performance.
While lean meats provide protein, only a limited portion can be converted into usable energy. Eggs, on the other hand, stand out due to their yolk, which contains natural fats and phospholipids. Nearly 65 percent of an egg can be directly converted into energy, making it a highly efficient fuel source for the body.
Dr Shah added that people can meet most of their nutritional needs through eggs without experiencing fatigue, instability or nutrient deficiencies.
Egg Whites Offer More Than Protein
Egg whites are often associated solely with protein, but Dr Shah noted they also contain natural antimicrobial compounds. These substances are designed to protect the developing embryo from harmful pathogens. When eggs are cooked, these compounds become beneficial for humans while eliminating the risks linked to consuming raw eggs.
Essential Micronutrients in Eggs
Eggs provide a powerful combination of essential micronutrients, including choline, vitamin B12 and folate, nutrients that many people struggle to obtain due to genetic factors. Choline plays a crucial role in supporting liver function and brain health.
Egg yolks are also rich in lutein and zeaxanthin—two antioxidants that support eye health, cognitive function and long-term neurological protection. Additionally, eggs contain phospholipids that help maintain healthy brain cell membranes.
Vitamins A, D and K2 found in egg yolks contribute to immune strength, calcium regulation, bone health and skin integrity.
Although pasture-raised eggs offer higher nutrient density and fewer inflammatory fats, Dr Shah noted that even conventionally produced eggs provide more essential nutrients than many packaged foods marketed as “healthy.”
Best Ways to Prepare Eggs for Maximum Benefits
Dr Shah emphasised that eggs are not limited to breakfast and are among the most nutrient-dense and brain-supportive foods available. Their benefits can be enhanced through proper preparation:
- Pairing eggs with leafy greens like arugula improves phytonutrient absorption, as yolk fats act as natural carriers
- Cooking eggs with onions supports the body’s detoxification processes
- Adding black pepper and sea salt helps improve carotenoid absorption
- Keeping the yolk slightly runny preserves heat-sensitive nutrients
“Eating three to four eggs daily is not excessive,” Dr Shah explained. “It provides a strong nutritional base that supports hormone balance, brain function, metabolism, liver health, vision and cellular repair.”
Disclaimer
This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for guidance regarding health conditions or dietary changes.