Eggs aren’t just a great source of high-quality protein—they also come with a bunch of health perks if you eat them regularly and in the right amount. Here’s why eggs are worth adding to your daily meals.
Packed with nutrients
One large egg has about 77 calories, 6 grams of protein, 5 grams of fat, and a small amount of carbs. Nutritionists say eggs provide almost all the nutrients your body needs—especially the yolk. A typical egg has around 6–7 grams of protein and 21 types of amino acids, including nine essential ones your body can’t make on its own.
DELCO’s farm-raised eggs are carefully monitored from feed and water to the living environment, making sure they’re clean, safe, and packed with good nutrition.
Eggs are also full of vitamins like A, D, E, B2, and B12, along with minerals such as selenium, iodine, iron, and zinc. One standout nutrient is choline, which is really important for your brain and nervous system. Egg yolks also contain lutein and zeaxanthin—antioxidants that help protect your eyes and may slow down age-related vision problems.
Good for your heart
Contrary to old beliefs that eggs raise bad cholesterol, recent studies show that eating eggs doesn’t increase the risk of heart disease in healthy people. In fact, eggs can help raise good cholesterol (HDL), which helps remove bad cholesterol (LDL) from your bloodstream—supporting heart health. For people who eat a balanced diet and don’t have underlying health issues, having one to two eggs a day can actually be a heart-friendly habit.
Helps with weight control
Thanks to their high protein content, eggs help you feel full longer and reduce cravings. Having eggs for breakfast can help you eat fewer calories throughout the day, making it easier to manage your weight. Since they’re high in protein but low in calories (around 70–80 kcal per egg), eggs are a great fit for those following a weight-loss diet.
Eggs from DELCO’s high-tech farm are regularly tested and analyzed. On average, every 100 grams of DELCO eggs contain 16 grams of raw protein, along with their rich, creamy flavor.
Supports brain development
Eggs are a great source of choline—a key nutrient that helps the brain grow and function properly. A medium-sized egg has about 125 mg of choline, which covers nearly 25% of the recommended daily intake for adults.
Choline is especially important during pregnancy because it supports brain development in the fetus and helps lower the risk of neural tube defects. That’s why eggs are an ideal food choice for pregnant women, young children, and older adults—groups who need extra nutrients to support their nervous system.
Protects your eyesight
Eggs also contain lutein and zeaxanthin—two powerful antioxidants that build up in the macula, the part of the retina responsible for sharp vision. Research shows these nutrients help filter out harmful blue light, slow down age-related macular degeneration, and reduce the risk of cataracts—two major causes of vision loss in older adults.
What makes eggs stand out is that, unlike most lutein and zeaxanthin sources which come from plants (like leafy greens), eggs allow your body to absorb these nutrients more easily thanks to the natural fats in the yolk. That makes eggs an ideal, easy-to-absorb source of eye-protecting nutrients for all ages.
How to eat eggs the right way
According to research published in Nutrients, having around one egg a day can bring a range of health benefits. Eating about seven to fourteen eggs per week—combined with a well-balanced and varied diet—can help adults get a steady source of high-quality protein, support lean muscle maintenance, and boost the overall nutritional value of daily meals.
To get the most out of eggs nutritionally, it’s best to stick with simple cooking methods like boiling, steaming, or using minimal oil when frying. For people with heart conditions, liver issues, or problems with blood fats (like high cholesterol), it’s a good idea to speak with a healthcare professional before deciding how many eggs to eat regularly. Choosing eggs with clear origins and strict safety standards, like DELCO’s farm-fresh eggs, is also a simple and effective way to make sure your meals are both healthy and high in quality.
See more: Delco Farm: Fully Automated Farming System Managed by Software
