Eggs are often called a “nutrition powerhouse,” containing almost all vitamins and minerals the body needs (except vitamin C). Their protein quality is nearly perfect, and boiling eggs allows the body to absorb the protein efficiently. Eggs are also rich in lutein, zeaxanthin, choline, and vitamin D, supporting vision, brain function, and bone health.

The yolk contains most of an egg’s nutrients, including vitamins, minerals, and phospholipids, which can help regulate cholesterol. Recent research shows that the body produces about 70% of its own cholesterol, so dietary cholesterol from eggs has a limited impact for most people. Rather than avoiding eggs, it is more important to limit red meat intake.

Egg freshness can be assessed by shell strength, air cell size, the layering of egg white, and firmness of the yolk. A simple test is to crack the egg into a transparent bowl and gently poke the yolk with a toothpick: a fresh, high-quality egg will hold its shape, while an old egg spreads out flat. It’s important to note that eggshell color does not indicate quality or nutrition—it only reflects the breed of the hen. Egg size also does not determine quality.

Egg quality is influenced by the hen’s diet, environment, and living conditions. For example, hens fed omega-3 rich feed produce eggs higher in omega-3, though these oils are sensitive to heat, making boiled eggs the best cooking method. Hens are omnivores, and the quality of their feed directly affects the nutritional value of their eggs. In Malaysia, so-called local “kampung eggs” are not regulated by law, making them easily confused with ordinary eggs, and their nutritional differences are often minimal.

Eggs provide nearly all essential amino acids and trace minerals, making them an economical and highly nutritious food choice. A boiled egg is filling, nutrient-dense, and an excellent way to start the day, supporting brain function, vision, and overall health.

Though small, eggs are a natural nutritional treasure. Choosing high-quality eggs—rather than judging by shell color or size—is the smart way to enjoy their benefits.