Eggs are the superfood for all ages

Eggs should be considered a "superfood" because they can boost health and tackle obesity, researchers have claimed.

Nutritionists say eggs are one of the most nutrient-dense foods and are recommending one a day for the maximum benefit.

The study, to be published in the journal Nutrition and Food Science, analysed 71 research papers and reference documents that examined the nutritional composition of eggs and their role in diet.

They discovered that, despite being low in calories, eggs are a rich source of protein and are packed with nutrients thought essential to good health, particularly vitamin D, vitamin B12, selenium and choline.

The report confirms that among protein foods, eggs contain the richest mix of essential amino acids — crucial for children, adolescents and young adults, since a balance of them is required for proper growth and repair.

The high levels of antioxidants found in eggs mean they could even help prevent age-related macular degeneration — a leading cause of blindness.

Dr Carrie Ruxton, an independent dietitian and lead author of the report, said: "The health benefits of eggs would appear to be so great that it's perhaps no exaggeration to call them a superfood — they are one of the most nutrient-dense foods available. Eggs are not only low in calories but are packed with nutrients that are essential to healthy living. They are an ideal food at every stage of life."

The study identified specific groups which could benefit from eating more eggs, including the young, heavy meat-eaters and those who shun milk.

One of the key findings was that eggs are an important dietary source of vitamin D and could help boost daily intake of it. Just one egg provides more than 20 per cent of the daily allowance.

Low levels of vitamin D have been linked with a host of medical conditions, including poor bone health, cancer, heart disease, multiple sclerosis, immune disorders and mental health problems.

Eggs could also play a significant role in dieting and weight loss, according to the researchers. A medium-sized egg has fewer than 80 calories.

Dr Ruxton added: "There are clear nutritional benefits to eating eggs on a regular basis. Evidence suggests eggs may be beneficial for satiety, weight control and eye health. With previous limits on egg consumption lifted, people would benefit from a return to the days of going to work on an egg."

The latest study, funded by the British Egg Industry Council, suggest that one or two eggs a day have no effect on total cholesterol levels for most people.