Egg-cellent nutrition in every shell!

KATHMANDU: In an era dominated by superfoods, exotic powders, and trendy diets, one humble item has quietly remained a nutritional giant for centuries: the egg.

Affordable, accessible, and packed with essential nutrients, eggs are once again being celebrated by nutritionists, doctors, and chefs alike as a superfood in their own right.

Nutritional Powerhouse in a Shell

Eggs are among the most nutrient-dense foods on the planet. A single large egg contains:

• High-quality protein: About 6–7 grams, with all nine essential amino acids.

• Vitamins: Including B12 (for energy and brain function), B2 (riboflavin), A, D, and E.

• Minerals: Such as selenium, phosphorus, calcium, and zinc.

• Choline: An essential nutrient important for brain health, particularly in pregnant women.

• Healthy fats: Including omega-3s in pasture-raised or omega-3 enriched eggs.

Eggs offer nearly everything the human body needs — in one small package. They are nature’s original multivitamin.

Heart Health & Cholesterol Myth

For decades, eggs were misunderstood and feared due to their cholesterol content.

However, recent research has debunked the myth that dietary cholesterol significantly impacts blood cholesterol in most people.

In fact, eggs can increase HDL (“good”) cholesterol and may even reduce the risk of heart disease in some individuals.

A 2020 study published in the British Medical Journal followed over half a million Chinese adults and found that daily egg consumption was associated with a lower risk of cardiovascular disease.

Eggs & Weight Management

Looking to shed a few pounds? Eggs may be your secret weapon. Their high protein content helps keep you fuller longer, reducing overall calorie intake. Studies show that people who eat eggs for breakfast may consume fewer calories throughout the day compared to those who eat carbohydrate-heavy meals.

They’re satiating, versatile, and low in calories — the perfect food for weight loss.

Eye & Brain Health

Eggs are rich in lutein and zeaxanthin, antioxidants that are crucial for eye health and may help prevent age-related macular degeneration and cataracts. They also provide choline, vital for memory, mood, and muscle control.

For pregnant women and breastfeeding mothers, choline is especially important in supporting fetal brain development.

Versatility & Affordability

Beyond their health benefits, eggs are one of the most versatile foods in the kitchen.

From omelets and quiches to baking and sauces, they play a central role in countless global cuisines.

And unlike many trendy superfoods, they remain incredibly budget-friendly — making top-tier nutrition available to people across all income levels.

Bottom Line

In a world of fleeting food fads and overpriced wellness trends, the egg endures as a timeless, trusted ally for health.

Whether scrambled, poached, boiled, or baked, its benefits are clear and compelling.

So next time you’re looking for a meal that’s quick, nourishing, and delicious, crack open the original superfood — the egg.