Eggs are one of nature’s most nutrient-dense foods.  One large (53g) Grade-A egg contains 6g of protein and only 70 calories.


Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids.  Amino acids are considered ‘building blocks for the body’ because they help form protein.

In addition to giving you energy, your body uses the protein found in eggs to:

  • Build and repair body tissues and cells
  • Build and maintain healthy muscles
  • Grow strong hair and nails
  • Help fight infections
  • Help keep your body fluids in balance

To maintain a healthy, balanced diet, Canada’s Food Guide recommends eating 1-3 servings of Meat and Alternatives every day, depending on age and gender.  This includes a variety of protein sources, such as meat, poultry, fish, beans and eggs.


IronCarries oxygen to the cells, helps prevent anaemia 
Vitamin AHelps maintain healthy skin and eye tissue; assists in night vision
Vitamin DStrengthens bones and teeth; may help protect against certain cancers and auto-immune diseases
Vitamin EAn antioxidant that plays a role in maintaining good health and preventing disease
Vitamin B12helps to keep the body’s nerve and blood cells healthy, protects against a type of anaemia
FolateHelps produce and maintain new cells; helps prevent a type of anaemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy
ProteinEssential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body
SeleniumWorks with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
Lutein and zeaxanthinMaintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
CholinePlays a strong role in brain development and function


An egg a day is ok!

If you’ve been avoiding eggs because of concerns linking them to dietary cholesterol and coronary heart disease, it’s time to reconsider. The latest research shows that dietary cholesterol, like what’s in eggs, has very little effect on your blood cholesterol levels. Healthy adults can enjoy an egg every day without increasing their risk of heart disease.

According to the American Heart Association, lutein found in egg yolks also protects against the progress of early heart disease.


Omega-3s are a type of polyunsaturated fat, or healthy fat, known to protect your heart. They are essential for good health, but our bodies do not naturally produce them, which is why we have to eat them from foods such as salmon, certain types of oils and nuts, and Omega-3 eggs.

Omega-3 eggs are produced by feeding hens a diet containing flaxseed, a known source of Omega-3. Flaxseed naturally contains alpha-linolenic acid (ALA), a plant-based type of Omega-3 fatty acid.

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