Eggs are a nutrient-rich food, packed with protein, vitamins, and minerals. They are suitable for many groups when incorporated into a balanced diet. Healthy individuals can consume one to two eggs daily, paired with green vegetables, fruits, and whole grains to maximize their nutritional value. Certain groups may experience significant health benefits from regular egg consumption.

Older adults

As people age, the body gradually loses muscle mass and strength, a condition known as sarcopenia. To slow this process, older adults require adequate high-quality protein in every meal.

According to Healthline, eggs contain complete protein with all nine essential amino acids, which help the body maintain and restore muscle mass. A large egg provides approximately 6 g of protein, along with leucine, an amino acid that stimulates muscle protein synthesis. Beyond protein, eggs also contain vitamin D, vitamin B12, and choline, all crucial nutrients for bone health, nerve function, and brain function in older individuals.

However, older adults with cardiovascular disease or dyslipidemia should consult a physician to determine an appropriate egg intake based on their health condition.

Eggs contain complete protein with all nine essential amino acids. Photo: Bui Thuy

Individuals aiming for weight loss

Eating a protein-rich breakfast helps increase satiety, thereby reducing food intake in subsequent meals. According to Medical News Today, the protein in eggs stimulates the release of hormones that create a feeling of fullness, which helps limit snacking and supports weight management.

Eatingwell highlights that eggs are also a nutrient-dense food with a relatively low calorie count. When combined with green vegetables and whole grains, eggs can create a balanced meal that helps sustain energy for several hours.

Individuals who exercise regularly

After physical activity, the body needs protein for recovery and muscle building. The protein in eggs has a high biological value, meaning the body absorbs and utilizes it very efficiently. In addition to protein, eggs provide B vitamins, selenium, and minerals that are involved in energy metabolism and post-exercise recovery.

Athletes can eat three to four eggs per day, prioritizing egg whites. It is advisable to distribute protein intake evenly across meals throughout the day rather than concentrating it in a single meal.

Pregnant women

Eggs are one of the richest natural sources of choline. Choline plays a vital role in the development of the fetal brain and spinal cord, while also supporting liver function and the nervous system of the pregnant woman.

One large egg provides approximately 150 mg of choline, helping pregnant women meet a portion of their daily choline needs. However, for safety, pregnant women should only consume eggs that are fully cooked to reduce the risk of salmonella infection.

Individuals engaged in intellectual work

Those who study or perform intensive intellectual work often require a diet that provides sufficient nutrients for the brain. The choline in eggs is a precursor for the body to produce acetylcholine, a neurotransmitter associated with memory, learning ability, and muscle control.

Vitamin B12, folate, and lutein found in eggs also benefit eye health and support cognitive function in older adults.

Bao Bao (Compiled)