From the Research
Eggs are considered the single most nutritionally complete food besides breast milk, 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. According to the study published in 2014 1, eggs have been consumed throughout human history and have the potential to improve maternal and young child nutrition, especially in resource-poor settings. The nutritional profile of eggs explains why they are an important part of a balanced diet, providing high-quality protein, essential fatty acids, and critical nutrients. While other foods, such as potatoes, may provide some essential nutrients, eggs are a more complete source of nutrition. For optimal nutrition, eggs should be consumed as part of a varied diet, including other nutrient-dense foods.
Some key points to consider when evaluating the nutritional completeness of eggs include:
- High-quality protein with all essential amino acids
- Essential fatty acids, including omega-3 and omega-6 fatty acids
- Vitamins A and B12, which are critical for healthy vision, immune function, and red blood cell production
- Choline, which is important for brain function and development
- Selenium, which is an antioxidant that helps protect cells from damage
In comparison to other foods, eggs are a more complete source of nutrition, providing a range of essential nutrients that are important for human health. While potatoes, for example, are a good source of complex carbohydrates, fiber, and some vitamins and minerals, they lack the high-quality protein and essential fatty acids found in eggs. As noted in the study published in 2021 2, plant-based diets can be nutrient-dense, but may require careful planning to ensure adequate intake of all essential nutrients. In contrast, eggs are a convenient and affordable source of nutrition that can be easily incorporated into a balanced diet.
Overall, the evidence suggests that eggs are a nutritionally complete food that can provide a range of essential nutrients important for human health. As noted in the study published in 2018 3, breast milk is conditionally perfect, and eggs are a similar example of a food that provides a range of essential nutrients, making them an important part of a balanced diet.