Strong Body, Strong Mind: A Strong Case for Eating Eggs
We all want to feel our strongest every day. In a perfect world, we’d have all the time we need to work out, meditate, connect with friends – to be our best selves. But the realities of life often get in the way. The good news is that even taking one step a day in the right direction can make a difference. And we’ve got just the step that’s easy for nearly everyone to take towards their strongest self: simply reach for that carton of eggs.
Eggs Offer Nutritional Support from Head to Toe
Eggs are a source of complete protein, delivering all nine essential amino acids, which is what your body needs to maintain muscle mass.1 It’s the high-quality protein and nutrients in eggs that, along with a balanced diet and regular exercise, help to support all 600+ muscles in your body – including a strong heart.2
Eggs are also rich in choline, a nutrient that supports mood and memory.3,4 Though choline is crucial for brain health, 90% of Americans don’t get enough of this nutrient. 5 Eating two eggs — at any time of day — is a strong start, with 12 grams of high-quality protein and 50-70% of your daily choline requirement.3,5
What’s more, eggs contribute lutein and zeaxanthin into the diet – antioxidants that are also found in fruits and vegetables.6 Emerging research indicates there may also be a connection between lutein and cognitive function.7
Eggs Support Four Pillars of Well-Being
Feeling your best means taking care of your whole self – body, mind, emotions, and relationships. These four parts of well-being work together like pillars holding you up. When you strengthen each one, you build a stronger, healthier, and more balanced life.8
Whether it’s boosting physical strength, brain health, emotional balance, or social connections, a few smart choices each day can lead to being Stronger by the Dozen.
Meet the Experts
We’ve partnered with experts across four pillars of well-being to share how eggs can help you get Stronger by the Dozen.
Hear from our Physical Well-Being Expert
“Supporting strong muscle isn’t just for fitness goals or athletic competitions. High-quality fuel from high-quality protein, like eggs, is important for sustaining muscle and supporting bone health throughout life. One of nature’s most perfect proteins, each egg contains 6 grams of complete protein, including all nine essential amino acids in a bioavailable form. Whether I’m working with a professional athlete, a busy parent or a top executive, I always recommend eggs to help fuel whatever the day brings.”
Hear from our Brain Health Expert
“Choline is a crucial nutrient for supporting brain development, memory and mood, and one that 90% of Americans don’t get enough of. Eggs are a top source of choline with 50-70% of your needs in just two eggs along with high-quality protein and important nutrients to help nourish your body and support an active lifestyle. I like to challenge my patients to use eggs in new ways. Frittatas or quiche are two of my favorite, easy ways to get the nutritional benefits of eggs beyond breakfast.”
Hear from our Emotional Wellbeing Expert
“When it comes to meal prep, reducing decision fatigue can help simplify days and alleviate stress. Prepping simple options in advance with eggs can make it easier to enjoy a healthy meal or snack without overthinking it. That’s why I always have hard-boiled eggs in my fridge and ready to go – for avocado toast, egg salad, a quick snack plate or to take when I’m running out the door!”
Hear from our Social Wellbeing Expert
“Don’t overthink dinnertime or hosting company. People remember how they feel more than how the plate looks – so keep it simple. A cozy table and good playlist create a welcoming space and sharing an egg dish around the table is a special way to connect with family and friends.”
Stronger by the Dozen: Recipes That Fuel Your Whole Self
Eggs are a versatile, real-food solution for every time of day, offering nutritional support from head to toe. Whether you’re aiming to build physical strength, support brain health, find emotional balance, or nurture social connections, these recipes pair eggs with other wholesome ingredients to help you build meals or snacks that are both nourishing and delicious. Get inspired in the kitchen and crack into nutritious recipes that will help you feel Stronger by the Dozen.
References
- Schaafsma G. The protein digestibility-corrected amino acid score. J Nutr. 2000;130(7):1865S-7S.
- Wolfe RR. The underappreciated role of muscle in health and disease. J. Clin. Nutr. 2006;84(3):475-82.
- U.S. Department of Agriculture. FoodData Central SR Legacy — Egg, whole, raw, fresh. 2019 April 1, 2019; Available from: https://fdc.nal.usda.gov/food-details/171287/nutrients.
- National Institutes of Health. Choline: Fact Sheet for Health Professionals. 2021; Available from: https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/.
- Wallace TC, et al. Choline: The underconsumed and underappreciated essential nutrient. Today. 2018;53(6):240-253.
- American Egg Board’s Egg Nutrition Center. What We Eat in America. NHANES 2015-2018. 2022; Available from: Nutrient-Contribution-of-Eggs-to-the-American-Diet_21-November-2022.pdf.
- Johnson EJ. Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Rev. 2014;72(9):605-12.
- National Institute of Mental Health. Caring for your mental health. U.S. Department of Health and Human Services. December 2024. Available from: https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health