Eggs are one of the healthiest foods you can feed your kids and many experts even call them a perfect food for babies, toddlers and big kids alike.
Since they’re high in fat and cholesterol however, you might be wondering if kids can eat eggs everyday or even twice a day.
Here, read about all the amazing health benefits of eggs for kids, how much is too much and how my kids eat eggs.
1. Eggs are packed with protein
One of the primary health benefits of eggs for kids is that they’re high in protein.
One large egg has more than 6 grams of protein as well as all 9 essential amino acids, the building blocks of protein that the body cannot make and must come from food.
Protein helps to satiate your kids’ hunger, balance their blood sugar, give them energy for school, sports and play, and prevent weight gain.
Protein is also vital for your kids’ growth and development. According to a June 2017 study in the journal Pediatrics, babies between 6 and 9 months of age who ate an egg a day had a 47 percent reduced prevalence of stunted growth.
2. Eggs are rich in choline
According to the National Institutes of Health, choline is an essential nutrient that plays an important role in your child’s brain development and function, memory, mood and metabolism.
Studies also suggest low levels of choline during pregnancy can increase the risk of neural tube defects.
What’s more, an April 2016 study out of Sweden found that higher levels of choline in teens were associated with improved academic performance.
3. Eggs have healthy fats
Not only does fat from food promote satiety but kids need fat in their diets.
The American Academy of Pediatrics (AAP) says fat is an essential nutrient, it provides the calories and energy kids need for their growth and active play and it shouldn’t be severely restricted.
One large egg has 5 grams of fat, 1.5 grams of saturated fat and 2.6 unsaturated fat.
4. Eggs support kids’ eye health
Eggs are a good source lutein and zeaxanthin, carotenoids or plant pigments found in the eyes that can prevent macular degeneration, cataracts, and improve memory and processing speed, one study found.
5. Eggs help support a strong immune system
It’s inevitable that your kids will swap germs all day with other kids at daycare and school, but eating eggs is another way to boost their immune system.
Eggs are high in vitamins A, B12 and selenium, all nutrients that support immunity.
6. Eggs are rich in omega-3 fatty acids
Eggs are an excellent source of omega-3 fatty acids, which support kids’ brain and eye health.
Look for omega-3 eggs, which are typically fortified with flaxseed and have even higher levels.
Can Kids Eat Eggs Everyday?
For many years in the U.S. experts said we should limit the amount of eggs in our diets because the saturated fat they contain was linked to an increased risk of cardiovascular disease.
Experts now agree, and studies (here and here) show that there’s not enough data to support that theory.
Studies also show that dietary cholesterol doesn’t have much of an effect on blood cholesterol either.
A January 2015 study in the American Heart Journal found eating up to one egg per day is not associated with an increased risk of coronary heart disease and stroke.
Despite the health benefits of eggs, it’s always a good idea to feed your kids a variety of protein-rich and other healthy foods to ensure they get the vitamins and minerals they need.
How to Serve Eggs To Kids
Scrambled eggs take minutes to make and most kids love them but if you’re looking for other ideas about how to serve your kids eggs, watch this video for 3 ways I serve them up.