鸡蛋富含多种营养成分，其健康价值超出许多人的认知。一个鸡蛋包含17种维生素和营养物质，其中含有完全蛋白质6-8克、优质脂肪、维生素A和E、硒以及胆碱1。两个鸡蛋可提供每日所需维生素D的82%1。尽管长期以来鸡蛋因含胆固醇而备受争议，但美国临床营养学杂志的研究表明，高血脂成人在保持低饱和脂肪饮食的前提下，每天食用两个鸡蛋实际上会降低LDL（坏胆固醇）水平1。
鸡蛋对认知健康和脑功能具有保护作用。在Adventist Health Study-2研究中，超过39,000名65岁以上参与者被跟踪15年期间，2,858名发展出阿尔茨海默病，结果显示任何程度的鸡蛋摄入与17-27%较低的阿尔茨海默病患病风险相关1。鸡蛋中含有的胆碱对脑功能至关重要，然而少于十分之一的澳大利亚人获得推荐的每日胆碱摄入量1。鸡蛋摄入可能对超过100万澳大利亚ADHD患者有所帮助1。此外，鸡蛋中至少含有0.6克亮氨酸，这一氨基酸在激素调节、体重管理和肌肉合成中发挥重要作用1。
Eggs contain seventeen vitamins and nutrients, including complete protein, quality fats, vitamins A and E, selenium, and choline, making them a nutrient-dense food 1. A single egg provides between 6 and 8 grams of protein alongside at least 0.6 grams of leucine 1. Beyond basic nutrition, eggs offer several scientifically-supported health advantages that many people overlook.
Two eggs supply 82 percent of the daily recommended intake of vitamin D 1. Research on cognitive health reveals a protective association between egg consumption and Alzheimer's disease risk. The Adventist Health Study-2 tracked over 39,000 participants aged 65 and older over 15 years, during which 2,858 participants developed Alzheimer's disease 1. The study found that any level of egg consumption was associated with a 17 to 27 percent lower risk of developing the condition 1. Eggs are also rich in choline, an essential nutrient for brain function, yet fewer than one in ten Australians consume the recommended daily amount 1. This deficiency may be particularly relevant for individuals with attention deficit hyperactivity disorder, a condition affecting over one million Australians 1.
Contrary to common concerns, egg consumption does not necessarily increase blood cholesterol levels. Research published in the American Journal of Clinical Nutrition demonstrated that adults with high cholesterol who consumed two eggs daily while maintaining a low saturated fat diet actually experienced decreased LDL, or "bad cholesterol," levels 1. This finding challenges the long-standing misconception that eggs pose a cardiovascular risk.
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