Eggs, with their versatility and rich nutrient profile, make an excellent dietary choice, say nutrition experts in a July 18 Awaz The Voice lifestyle feature. They’re packed with high-quality protein, healthy fats, essential vitamins (D, B12), and minerals like selenium and phosphorus.

One large egg (~50 g) supplies around 0.5 µg of vitamin B12—covering 20–25% of the daily requirement for adults. This is especially beneficial for vegetarians in India, where B12 deficiency is common. Alongside eggs, dairy, seafood, organ meats, fortified foods, and poultry are recommended to maintain optimal B12 levels.

Clinicians emphasize eggs’ versatility—whether boiled, scrambled, or poached—making them easy to incorporate across meals. Balanced consumption supports red blood cell formation, cognitive function, energy, and internal hydration.

While naturally high in cholesterol, modern studies show dietary cholesterol in eggs doesn’t significantly impact heart health for most individuals. However, those with absorption issues, pregnant women, or vegans may still need supplements after medical consultation.

In summary, eggs are a nutrient-dense, affordable, and convenient food. When included as part of a varied diet, they help support overall health—from metabolism to muscle strength—making them a smart addition to the daily plate.