Are Eggs Healthy or Harmful?
Dense Nutrition
Simple Source
In this Newsletter:
➡️ Surprising benefits of eggs
➡️ When they might cause inflammation
➡️ Chicken, duck, and quail eggs – what’s the difference?
➡️ Which eggs to buy (and which to skip)
Eggs are usually my go to for breakfast. However, for many years I kept hearing conflicting advice regarding eggs in my diet:
🥚 “Eggs are the perfect food!”
😬 “Eggs are inflammatory – avoid them!”
🤯 “Only eat the whites.”
🤔 “Only pasture-raised, organic, omega-3 enriched…”
No wonder it’s confusing!
So, this Easter season — a time when eggs are everywhere — let’s crack the confusion and get to the yolk of the truth. 🐣
🥚 Are Eggs Actually Good for You?
Short answer: for most people — yes! Eggs are packed with essential nutrients.
Nutrition Highlights (1 large egg, ~70 cal):
6g high-quality protein - all essential amino acids
Choline – key for brain and liver function
Vitamin B12 – for energy and nerve health
Selenium & Vitamin D – immune support
Lutein & Zeaxanthin – protect your eyes
Healthy fats & Omega-3 - brain and cardiovascular health
Also folate, iron, zinc and iodine in smaller amounts
If you start your day with eggs, studies show they help you feel fuller, eat fewer calories overall, and support muscle maintenance as you age
👉 Interesting Fact: Eggs contain nearly every vitamin except vitamin C.
🚨 But Are Eggs Inflammatory?
It depends.
In healthy individuals, eggs have neutral to anti-inflammatory effects.
Eggs contain antioxidants like lutein and vitamin E that help lower oxidative stress.
In some people with autoimmune conditions (like lupus or Hashimoto’s), egg whites — especially the protein ovalbumin — may trigger inflammation.
Egg intolerance is also a possibility. If you feel bloated, fatigued, or inflamed after eating eggs — trust your gut and test removing them for 3–4 weeks.
👉 Pro Tip: If you have an autoimmune condition or unexplained symptoms, consider an elimination diet (like AIP) and track how your body responds to eggs.
🐓 Chicken vs. Duck vs. Quail Eggs – What’s the Difference?
📌 Duck eggs = nutrient-dense, but higher in cholesterol.
📌 Quail eggs = fun & nutrient-rich, but you'd need 4–5 to match a chicken egg.
👉 Interesting fact: Quail eggs are often considered hypoallergenic compared to chicken eggs, though more studies are needed. Generally, I tend to choose quail eggs more often.
🛒 Decoding the Labels: What Eggs to Buy?
Egg cartons can be confusing — here’s a quick guide:
👉 My go-to: Organic + Pasture-Raised. Yes, they cost more — but you’re getting better nutrients and supporting ethical farming.
⚖️ What About Cholesterol?
It’s true: egg yolks contain cholesterol (~185 mg each).
But… modern nutrition science has learned that dietary cholesterol (the cholesterol in food) has a much smaller effect on blood cholesterol levels for most people than we once thought. The real culprits that raise your “bad” LDL cholesterol are foods high in saturated and trans fats (think fried foods), not necessarily the cholesterol in a few eggs.
Eggs may even raise HDL (good) cholesterol and improve insulin sensitivity.
👉 Caution: If you have familial high cholesterol or advanced heart disease, talk to your doctor — some people are “hyper-responders.”
⚖️ Final Thoughts: Should You Eat Eggs?
Yes — if your body loves them!
🥚 Eggs are one of nature’s most nutrient-dense foods.
⚠️ But if you suspect they trigger symptoms, listen to your body and test removing them.
You may have to avoid eggs if:
⚠️ You have an egg allergy (especially in children)
⚠️ You have autoimmune flare-ups triggered by egg whites
⚠️ You’re managing very high LDL or diabetes (though data is mixed – some studies show no risk, others suggest moderation is best)
Eggs can either be a health booster — or a hidden trigger — depending on your unique biology.
Quick Recap
✅ Eggs = packed with protein, choline, and B12
❗ Egg whites may cause inflammation in sensitive individuals
🐣 Duck & quail eggs offer unique benefits
🛍️ Go quality when possible: pasture-raised > organic > free-range > cage-free > conventional
🧠 Your response matters more than the hype — stay curious and body-aware
Wishing you a nourishing Easter season (with or without eggs on your plate)!
Warmly,
Viktorija 💛