From the Guidelines
The most nutritionally complete foods are fruits, vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils, as emphasized by the American Heart Association in 2023 1. When considering nutritional completeness, it's essential to focus on food groups rather than individual foods. The American Heart Association's presidential advisory from 2023 highlights the importance of:
- Fruits and vegetables
- Whole grain foods
- Healthy sources of proteins, such as fish and seafood, legumes and nuts, low-fat/fat-free dairy, poultry, and lean meat
- Liquid plant oils, like soybean oil and canola oil These food groups provide a broad range of essential nutrients, including vitamins, minerals, protein, and healthy fats. While individual foods like eggs, salmon, kale, quinoa, and liver are nutrient-dense, they should be part of a varied diet that incorporates multiple food groups to ensure optimal nutrition. A diet that includes a variety of foods from these groups can provide the full spectrum of macro and micronutrients the body needs, as no single food contains all essential nutrients in optimal amounts 1.
From the Research
Nutritionally Complete Foods
- Eggs are considered a nutritionally complete food, providing essential fatty acids, proteins, choline, vitamins A and B12, selenium, and other critical nutrients at levels above or comparable to those found in other animal-source foods 2
- They are relatively more affordable than other animal-source foods, making them a potential solution for addressing poverty and nutrition in resource-poor settings 2, 3
Nutritional Benefits of Eggs
- Egg protein is highly digestible and an excellent source of essential amino acids, with the highest attainable protein digestibility-corrected amino acid score 4
- Eggs contain 16 vitamins and minerals, making them a complete source of high-quality protein and supporting metabolic health 3
- Egg consumption has been associated with various health benefits, including decreased malnutrition, increased height in children, protection against kwashiorkor, and protective effects against infection, hypotensive, and anti-cancer effects 4
Comparison with Other Foods
- Functional foods, which provide health benefits beyond the provision of essential nutrients, are not always supported by solid scientific evidence 5
- While other foods may have nutritional benefits, eggs are a cost-efficient and affordable source of nutrients, making them a viable option for food-insecure families 3