Cracking the Truth: Why Eggs Deserve a Place on Your Plate

Author: Chantelle van der Merwe 

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life  ​

Friday 10 October 2025 was World Egg Day – a chance to give credit to one of the most underrated foods around. Eggs are affordable, easy to cook, and surprisingly powerful when it comes to nutrition. Each egg naturally contains high-quality protein, vitamin D, B vitamins, selenium, iodine and one of the rarest nutrients in our diets: choline. With 13 essential nutrients packed into one shell, they offer big health benefits in a small, convenient package.

There was once concern that eating eggs could raise cholesterol and harm heart health. That myth has been firmly debunked. Research now shows that eating up to one egg a day does not increase the risk of heart disease in healthy people. In fact, when eaten as part of a balanced diet, eggs may even support better blood pressure and cardiovascular function.

Here are five reasons eggs are worth keeping in your weekly rotation:

1. Nutrient Dense and Cost EffectiveEggs score high on nutrient density indexes used by nutrition researchers. They deliver a wide range of vitamins and minerals without high levels of sugar, salt or saturated fat. Regular egg eaters are more likely to meet their daily requirements for vitamin D, protein, choline, selenium and iron.

2. A Top Source of Choline – A Nutrient Most People LackMore than 90% of people do not get enough choline, a nutrient essential for brain development, liver function and heart health. One egg provides about a third of an adult woman’s daily needs. During pregnancy and breastfeeding, choline is especially important for babies’ brain development.

3. Strong Bones and MusclesEggs supply high-quality protein as well as vitamin D and phosphorus – all key for building and maintaining strong bones and muscles, particularly in older adults.

4. Heart Health Support – Not a RiskLarge studies show that moderate egg consumption (up to one a day) is not linked to increased heart disease risk. In some cases, people who regularly eat eggs have better blood pressure and blood vessel function thanks to their combination of protein, antioxidants and vitamins.

5. Eye and Brain ProtectionThe yellow yolk contains two important antioxidants: lutein and zeaxanthin. These help protect eyesight and may reduce the risk of age-related macular degeneration. They also benefit brain health. Long-term studies suggest that people who eat eggs regularly may have a lower risk of dementia.

The Bottom Line: Eggs are one of the simplest and most accessible ways to boost daily nutrition. They are affordable, versatile and suitable for all ages – from growing children to older adults. With the cholesterol myth laid to rest, there is no reason to avoid them. When enjoyed as part of a balanced diet, an egg a day can support heart health, brain function, eye protection and more.
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This World Egg Day, celebrate the mighty egg – small in size, big in benefits.