From the Guidelines
Eggs are the single most nutritionally complete food besides breast milk, providing all nine essential amino acids, healthy fats, and various vitamins and minerals in a relatively low-calorie package. According to a statement from the nutrition committee of the American Heart Association, published in the journal Circulation in 2001 1, the nutritional quality of food proteins varies and depends on essential amino acid composition, with egg whites being the standard against which all other protein sources are compared, having a biological value of 100. This means that eggs contain the most complete protein and have the highest biological value, indicating that a large proportion of their protein is absorbed and retained by the body. The key characteristics of eggs that make them a nutritionally complete food include:
- High-quality protein with all nine essential amino acids
- Healthy fats
- Various vitamins, such as A, D, E, K, B12, and folate
- Minerals like iron, zinc, and selenium
- A relatively low-calorie package
- A near-perfect balance of macronutrients and micronutrients that support various bodily functions
- Choline, which is crucial for brain health and often lacking in many diets As noted in the study published in Circulation 1, foods with high protein quality or high biological value are typically from animal sources, such as eggs, milk, meat, poultry, and fish, making eggs an ideal choice for those seeking a nutritionally complete food.
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 a good source of high-quality protein and contain compounds including choline, lutein, and zeaxanthin with functions that go beyond nutrition as they protect against chronic disease 3.
Comparison to Breast Milk
- Eggs have the unique capacity, like breastmilk, to concentrate essential nutrients required for early growth and brain development of offspring, including n-3 PUFA, iron, selenium, zinc, choline, vitamins B12 and E, and essential amino acids 4.
- Standard egg has already higher concentrations/kcal of certain nutrients than human milk, and fortified egg could further yield significant percentages of daily recommended intake for critical brain-supporting nutrients 4.