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The Health Benefits of Eggs
Eggs are a nutrient rich food, which provide a range of health benefits. The information and resources contained in this section have been developed for Australian healthcare professionals, who are involved in discussions about dietary advice and nutrition, including eggs, with their patients or customers.
All information is based on the results of published clinical and scientific studies on eggs and nutrition, both from Australia and around the world, and has been reviewed by Accredited Practising Dietitians.
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Eggs and Vitamin D
Almost a quarter (23%) of Australian adults have a mild or moderate vitamin D deficiency. 1 In the cooler months, these deficiency rates rise to as high as 49% in some parts of Australia.
Eggs, Cholesterol and Heart Health
In the past, some dietary experts did recommend limiting dietary cholesterol and egg intake, but this was based on studies with dietary cholesterol intakes well about what’s found in an egg.
Eggs and Protein
Eggs provide excellent quality protein, providing all the essential amino acids in a highly digestible form. 1 One serve of eggs* contains 12.
Eggs and Diabetes
The 2011-2012 Australian Health Survey reported 5. 1% of adult Australians have diabetes and a further 3. 1% are at high risk of developing diabetes1. The survey also found that for every 4 cases of diagnosed diabetes there was one case that goes undiagnosed.
Eggs and Obesity
According to the 2017-18 National Health Survey, 67% of Australian adults are overweight or obese. 1 This is up from 63% three years earlier and 56% in 1995.
Eggs and Fat
Eggs contain an average of 10. 3 grams of total fat per serve * making them a moderate source of dietary fat. The majority of the fat in eggs is unsaturated with 3. 4 grams being saturated fat, 5. 3 grams of monounsaturated fat and 1.
Choline: The Forgotten Nutrient in Eggs
Eggs are one of the highest food sources of choline. 1 This essential and mostly unknown micronutrient is vital for health and wellness across all life stages.
Eggs and Allergies
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Prevalence of Egg Allergy in Australia
Symptoms of Egg Allergy
Allergens in Egg
Egg Allergy in At-Risk Children
Oral Immunotherapy (OIT)
Baked Egg and Tolerance
Clinical Threshold for Reactions to Egg with Individuals with Egg Allergy
Avoidance of Allergens During Pregnancy and Breastfeeding
Introducing Allergenic Solid Foods Including Eggs into the Infant's Diet
Infant Feeding Advice for…Eggs as a Meat Alternative
Plant-based diets, both vegan and vegetarian, are rising in popularity in Australia. Data from 2018 shows 2. 5 million Australians (12. 1% of the population) are now eating all or almost all vegetarian. This has risen steadily from 1. 7 million and 2.
Eggs and Older Adults
Nutrition plays a significant role in maintaining the health of older adults. Ensuring adequate dietary intake can help enhance quality of life, reduce chronic disease risk and increase longevity.
Eggs in Children and Adolescents
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Children (1-12 years)
Teenagers
Eggs, Children and Teenagers
Conclusion
Social Media Resources
FAQs
Children (1-12 years) Good nutrition throughout childhood is essential to fuel the growth and development occurring at this time.Eggs and Pregnancy
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Nutrition Before Pregnancy
Nutrition During Pregnancy
Energy Intake (kilojoules/calories)
Additional Nutritional Requirements During Pregnancy
Key Nutrients in Eggs and Their Role in Pregnancy
Eggs and Food Safety
Conclusions
Useful Resources
FAQs
Nutrition Before Pregnancy Good nutrition is not only essential during pregnancy, but a growing body of research is confirming the important role diet also plays in fertility and conception.…Eggs and Eye Health
In 2017-18, 55% of Australians reported having at least one long-term vision disorder. 1 Age-related eye disorders have been reported as the leading causes of vision impairment and blindness in Australia.
Resources
Click below for more facts about the nutrients in eggs, meal plans, and recent health studies involving eggs.
Maternal and Child Health Nurses
Are you a maternal or child health nurse? Grab our first foods fact sheet and recipes here for free. We have plenty of resources for you to share with your patients, helping them make the best dietary decisions for their child.
FAQs
How many eggs can I tell my patients to eat?
How many eggs is it safe to consume for:
- People with high cholesterol: Individuals with high cholesterol may consume up to six eggs per week as part of a low saturated fat diet. Saturated fat intake has a significantly greater impact on cholesterol levels compared to dietary cholesterol intake.
- People with diabetes: Individuals with diabetes may consume up to six eggs per week, as part of a low saturated fat diet. There is some evidence that consumption of higher amounts of eggs may increase the risk of heart disease in this population group however further research is required in this area before specific recommendations can be made.
- People at risk of CVD: Individuals at risk of CVD, can consume up to six eggs per week in the context of a diet low in saturated fat, without adversely affecting outcomes. While there has been calls from some researchers for this group to limit egg intake, the current best available evidence does not suggest this is necessary.
- People with metabolic syndrome: Individuals with metabolic syndrome can follow the same guidelines as the rest of population and consume up to six eggs per week8. There is some recent research in this group of individuals suggesting higher intakes of eggs helps improve carotenoid status through increasing HDL cholesterol as well as lipid levels and insulin sensitivity.
- Pregnant women: Pregnant women can enjoy up to six eggs per week to help contribute protein and valuable micronutrients to the diet.
- Children: Since most studies assessing the role of eggs in health are conducted in adults, it is difficult to quantify a particular level of egg intake for children. It is recommended that children follow the healthy eating recommendations set out in the Australian Dietary Guidelines, which recommend including eggs as part of the lean meat, fish, poultry and alternatives group. The Australian Guide to Healthy Eating recommends children aged 4-7years consume ½-1 serve from this food group each day and children aged 8-11 years consume 1-1 ½ serves. A serve of eggs is defined as 2 small eggs.
How many children are affected by egg allergy?
Australian data indicates that the prevalence of raw egg allergy in 12 month old infants is approximately 8.9%. Of these, 80% have been found to tolerate baked egg. It is also important to note that the majority of children grow out of their egg allergy with egg tolerance usually developing between the ages of 2 and 4 years. To find out more about feeding eggs to babies and children click here.
What are the symptoms of egg allergy?
In those with egg allergy, immediate reactions to egg ingestion can include hives (urticaria), angioedema, vomiting, diarrhoea and/or wheeze. Symptoms usually occur within 30 minutes of egg contact but may be delayed for 1-2 hours in a minority of cases. Severe life-threatening events and fatal anaphylaxis to egg in children are less common than to peanut and milk.