Most people know eggs are high in protein, vitamins and other nutrients. But their other benefits make them even more of a superfood.Sponsored by Australian EggsAugust 24, 2026When it comes to whole foods, eggs top the list nutritionally. With a single egg providing 17 vitamins and nutrients, including complete protein, good fats, vitamins A and E as well as selenium and choline, there are few other foods that provide as many nutrients at a relatively low price point. Whether eggs are among your daily staples, or a key ingredient in your cooking, these lesser-known facts about the superfood are likely to only increase your love of eggs, no matter which way you enjoy them. Soft-boiled eggs make a healthy, easy meal.William MeppemEggs support the hormones that control weight and muscle cell synthesisEggs are naturally rich in well-absorbed (or high biological value) protein, with 6-8g of protein per egg. A single egg contains at least 0.6g of the amino acid leucine, and 1.8-2.4g of leucine consumed in a single meal helps to trigger muscle cell synthesis, while regulating the hormone insulin. Insulin is the number one regulator of both glucose and fat metabolism in the body, and keeping insulin levels controlled is crucial for appetite regulation and fat metabolism. Eggs are one of the richest natural sources of vitamin DThe best recipes from Australia's leading chefs straight to your inbox.Sign upLow levels of vitamin D are surprisingly common in Australians, especially during winter in the southern states, and eggs are among a handful of foods that naturally contain vitamin D. Two eggs provide a massive 82 per cent of your daily vitamin D requirements. Even better, the natural fats in eggs help to optimise absorption of this fat-soluble vitamin, which is crucial for mood regulation, bone health and immune function. Scrambled eggs on toast.iStockEggs appear to be protective against cognitive decline There’s a good chance you know someone battling – or affected by – the debilitating effects of neurocognitive decline. According to the Australian Bureau of Statistics, dementia is the leading cause of death in Australia, and 60 per cent of all cases are due to Alzheimer’s disease.An anti-inflammatory diet is associated with a reduced risk of developing dementia, and a recent study published in the Journal of Nutrition specifically investigated the relationship between egg consumption and dementia risk. The study used data from a large trial, the Adventist Health Study-2, and examined the diets and frequency of egg intake of more than 39,000 participants aged over 65, in a 15-year period. The 2858 participants who developed Alzheimer’s were found to have a lower intake of eggs, meat and fish. Any level of egg consumption corresponded to a 17–27 per cent lower risk of developing Alzheimer’s disease. The study did not examine cause and effect, but researchers concluded that specific nutrients in eggs such as choline, vitamin B12 and the antioxidants lutein and zeaxanthin may all play key roles in supporting the nervous system and preventing neurological decline as we age. Adam Liaw’s hot smoked salmon with dill, eggs and new potatoesWilliam MeppemEggs are super sources of the nutrient cholineCholine is produced in small amounts by the liver, but is a nutrient we need to primarily get from foods to support brain function, cell structure, liver metabolism – including the production of cholesterol – and foetal brain development. Egg yolks are a significant source of choline, providing up to two-thirds of the recommended daily requirement. It is estimated that fewer than one in 10 Australians get the recommended daily intake of choline, with intake especially low among children and pregnant women. It’s another good reason for these cohorts in particular to eat more nutrient-rich eggs. Adam Liaw’s cafe-style eggs with avocado toastWilliam MeppemEggs may help those with ADHDMore than one million Australians live with Attention Deficit Hyperactivity Disorder, with consequences for food intake, especially for children. According to a study published in the Journal of Nutrition, ADHD medications can have adverse effects on appetite, reducing the intake of key nutrients, including Vitamin D. One suggested strategy to help support both nutrient intake and medication action is to eat a protein-rich breakfast – such as eggs – before taking medication.A study published in the Journal of Psychiatric Research compared the effects of different breakfasts on children with ADHD’s attention levels at school. It was found that higher protein breakfasts helped to support blood glucose control, which in turn supported medication action through the morning. For those with ADHD, juggling the need for a protein-rich breakfast and taking the necessary medication, eggs are an especially smart option. Added to pancakes and French toast, or enjoyed hard-boiled or with toast, they are a quick, easy and cost-effective high-protein breakfast for both adults and children.Danielle Alvarez’ tomato and basil poached eggs with crusty bread.William MeppemEggs do not necessarily increase cholesterolOne of the most commonly held beliefs about egg consumption is that eggs increase blood cholesterol and as such, should be avoided by anyone with abnormal lipid levels. Updated science refutes this belief, with a recent study published in the American Journal of Clinical Nutrition finding that adults with high blood cholesterol levels who ate two eggs a day, alongside a diet low in saturated fat, actually lowered their LDL or bad cholesterol levels.It is now understood that consuming cholesterol in foods does not automatically increase blood cholesterol levels. Rather, fat and lipid metabolism is more complicated, with genetics and liver function playing a major role. For some at-risk individuals, the combination of fat intake overall – saturated fat in particular – and liver function, determines how much cholesterol is produced. It is still recommended that those with high blood cholesterol levels stick to just one egg a day. For those who do not have high cholesterol, enjoying a couple of eggs each day is not associated with increasing levels. Susie Burrell is an Australian Eggs ambassador Susie Burrell is an accredited practising dietitian and nutritionist.From our partners