From the Research
The single most nutritious food is likely eggs, as they provide a compact package of nearly all essential nutrients needed by the human body. Eggs contain high-quality protein, healthy fats, vitamins A, D, E, K, B12, riboflavin, folate, and minerals like selenium, zinc, iron, and phosphorus, as highlighted in a 2023 review published in Nutrients 1. The yolk contains choline, important for brain health and development, and eggs have a complete amino acid profile, meaning they contain all nine essential amino acids our bodies cannot produce. Their nutrients are also highly bioavailable, allowing for efficient absorption.
Some of the key benefits of eggs include:
- High-quality protein for muscle health and development
- Essential vitamins and minerals for overall health
- Choline for brain health and development
- Complete amino acid profile for efficient protein synthesis
- Highly bioavailable nutrients for efficient absorption
As noted in a 2022 study published in The Journal of nutritional biochemistry, egg protein has been recognized to be highly digestible and an excellent source of essential amino acids, with the highest attainable protein digestibility-corrected amino acid score 2. Additionally, eggs have been shown to decrease malnutrition in underdeveloped countries, possibly increase height in children, and protect against kwashiorkor, as discussed in a 2022 review published in Nutrients 3.
For optimal nutrition, consume whole eggs rather than just egg whites, as most nutrients are concentrated in the yolk. If incorporating eggs into your diet, aim for high-quality eggs from pasture-raised hens when possible, as these tend to have better nutrient profiles, as suggested by a 2022 review published in Nutrition reviews 4. Overall, eggs are a nutritious and affordable food option that can provide a range of health benefits when consumed as part of a balanced diet.