Are Eggs Good For You?

Eggs have been considered healthy, detrimental to our health and back to healthy again.  Nutritional recommendations are constantly changing, meaning you may want to take a deeper look into eggs for yourself!

1. Eggs Are A Quality Protein Source

Protein is important for many of our bodies functions including maintaining and repairing muscle. Eggs are packed with protein and actually contain all of the essential amino acids to make them a quality complete protein source.

2. Eggs Improve Your Cholesterol

Eggs are a great source of dietary fat. Eggs also contain a lot of cholesterol which is why they are often thought to be a culprit for increasing our bodies cholesterol levels.

Eggs may increase cholesterol, but the research says that they increase HDL or our “good” cholesterol.

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Additionally, research has also found that consuming eggs can help reduce the particle size of our LDL or “bad” cholesterol. Smaller LDL particle size is associated with reduced risk of cardiovascular disease.

Ketologist Note:

It is important to point out that studies looking at total cholesterol (LDL + HDL).  Increased HDL cholesterol would lead to an increase in total cholesterol but that may not be a bad thing!

3. Eggs Contribute to Brain Health

Eggs are a great source of a nutrient known as choline.

Choline can help produce signaling molecules that allow for the brain to properly communicate with the rest of our body.

Choline is also contributing to cellular functions and proper brain development and nerve function.

4. Eggs are Nutrient Dense

Eggs are packed full of nutrition:

  • Vitamins A, B, D, E, K

  • Calcium

  • Selenium

  • Folate

Additionally, eggs contain antioxidants which can lower oxidative stress, a common contributor to many chronic conditions that are so popular today.

5. Eggs and Heart Disease

What is the ruling on eggs and cardiovascular disease? Dietary fat is often demonized for contributing to heart disease. However, it is important to note that the right kind of dietary fat can actually promote heart health by improving blood lipids.

Ketologist Note:

Remember, the dietary fat you eat does not always correlate with your blood lipid profiles

Choosing the Best Eggs

As always the quality of your eggs is extremely important. If the chickens providing your eggs have been eating a nutrient poor diet or a diet rich in grains, they can contain less nutrients and more lectin, a plant based protein that can cause some health problems.

If you are looking for the best quality eggs, look for true pasture raised, free range eggs. You can probably find a great source of eggs like this at your local farmer’s market and the truth it that they are not that much more expensive then store bought eggs.


Eggs are among the healthiest foods that one can consume today and they are something that I consume on a daily basis.  They are a great way to get a lot of nutrients in and they are a great source of fat and protein!

Christopher Irvin