Nutrition & Diet

Reasons Why Eggs are Important for Kids

Eggs are very good source of inexpensive high quality protein, more than half of the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The white are rich sources of selenium, vitamin D, B6, B12, and minerals such as zinc, iron and copper.

Eggs contain many vitamins and minerals that are essential parts of a healthy diet and in many parts of the world, eggs are readily available in expensive source of food. Eggs are rich in nutrient, they can be obtained from animals that produce eggs such as Chickens, geese, and ducks.


Here is a per egg nutritional chart:

  • Calories   80 grams
  • Protein 6.3 grams
  • Carbohydrates 0.6 grams
  • Total Fat 5.0 grams
  • Sodium 63 milligrams
  • Cholesterol  213 milligrams


There is no particular limit on the number of eggs a child can consume in a week but it is generally believed that four eggs are ideal to ensure that the kid is getting the required nutrients and at the same time avoiding the risk of high cholesterol due to excessive consumption.



Complete Protein Source 

Eggs are complete protein food each egg contains 6 grams of protein per serving. Proteins are the building blocks for a young body and are required for new cell generation and regeneration of cells. If your kid consume one egg per day, you don’t need to give the kid a multivitamin.

Healthy Eyes

Eggs are an excellent source of lutein and zeaxanthin, which are essential for healthy eyes. They keep vision sharp and reduces the impact of macular degeneration and they also ensure the heath of the retina.

Cellular development 

Eggs contain choline which helps in  building the membranes of the cells, it is also important for the development of the brain. choline is also responsible for the molecules of the brain which signal the nerves. 1 egg contains 100mcg of choline.

Source of Omega-3

Eggs also contain omega -3 which are healthy fats found predominantly in fish. Omega -3 helps in early brain development and cognitive and memory. Regular consumption of eggs can help delay the one set  of arthritis and heart diseases as the kid mature into adulthood.

Healthy Bones

Eggs are an excellent source of vitamin D. Vitamin D is important for the bone health of growing kids. Egg is the only food based source of vitamin D.

Healthy Nervous System 

Eggs are an excellent source of the B12 vitamin. It is better to get this vitamin naturally than in pill form. Vitamin B12 is essential for natural health, this vitamin is also called cobalamin. it is important for your child’s brain and nervous system development.

Prevention of Anaemia 

Eggs are also high in iron, iron is an important nutrient in food which when not taken adequately can lead to anemia or less blood. Good iron content prevents anemia in children.

Source of Cholesterol 

Though many people say that eggs are high in cholesterol  and their consumption  should be limited, this is in view of  adults. However, toddlers and kids needs foods which are rich in fat and cholesterol. Egg are also high in choline which is also good for brain development.

Better Immune System 

Apart from other benefits, eggs contain selenium, an element which is known to boost the immune system. The way selenium acts in the immune system is still not understood very well but according to some scientists, the selenium helps in producing free radicals in and around invading microorganisms which kill them. Eggs also contain zinc and it is useful in controlling the immune system cells that fight of invading microorganisms.


Some experts advise that you can introduce egg yolk and avoid egg whites as egg whites are believed to be causing more allergies than egg yolk.

Eggs are considered to be one of the very high allergy causing foods and hence a word of caution is advised to parents giving eggs to your kids.

It is better to speak with your pediatrician before adding eggs to your kids diet as such you might have to wait for at least 1 year to introduce eggs because of high incidence of allergies.




https:// ndb.nal.usda,gov/ndb/foods/shows/112.


Categories: Nutrition & Diet

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