10 Benefits Of Eating Eggs For Kids And Its Nutritional Value

The benefits of eggs for kids are aplenty, and eggs are an excellent source of protein, iron, vitamins, and fats. But it should also be noted that you should refrain from giving too much egg to your little ones as it is a high source of protein and might adversely affect the kidneys if eaten in excess amounts. Too many eggs might also cause bloating and vomiting. Therefore, it is advised that children should have only about two eggs a day so that they may get other nutrients from different foods as well. Continue reading this post as we talk about the benefits of eggs for children and the ideal quantity for consumption.

Nutritional Values Of an Egg For Kids

Eggs contain several essential nutrients and bioactive compounds that can promote overall health. Regular consumption of eggs can contribute to a child’s daily nutritional requirements. Here’s the nutritional composition of a large egg (50g) to help you understand its nutritional value (1):

Source: US Food And Drug Administration

How Many Eggs Should Your Kid Eat In A Day/Week?

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 they get the required nutrients and to prevent the risk of high cholesterol due to excessive consumption.

There is no harm in your child eating one egg a day. Feed eggs to your child with a combination of delicious foods to ensure they get all the nutrients, instead of overfeeding them with just one type of food.

Top 12 Health Benefits Of Eggs For Kids

The next time your child complains about eating eggs, you can list them the benefits of eggs given below (2) (3).

1. Supply protein

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Eggs are a complete protein food. Each egg contains 6 grams of protein per serving.

• Proteins are the building blocks of a young body and are required for new cell generation and regeneration of cells. Eggs help kids grow bigger and stronger.

Quick fact

Children between the ages of 4 and 13 need 0.95 grams of protein per kg of body weight, while children between the ages of 14 and 18 need 0.85 grams of protein per kg of body weight daily (12).

2. Eggs contain lutein and zeaxanthin

Based on the Centers for Disease Control and Prevention data, around 6.8% of children under 18 in the US have been diagnosed with eye and vision conditions. Eggs are an excellent source of lutein and zeaxanthin, which are essential for healthy eyes.

• They keep vision sharp and reduce the impact of macular degeneration.
• They also ensure the health of the retina.

3. Eggs contain choline

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Choline 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 that signal the nerves. 1 egg contains 100mcg of choline.

4. Eggs contain omega-3s

Omega 3 is a healthy fat found predominantly in fish. However, eggs laid by hens consuming a diet rich in algae, flaxseeds, and fish oil contain good amounts of omega-3 fats (4) (5).

• Omega 3 helps in early brain and cognitive memory development.
• It can lower triglycerides in the blood, reduce inflammation, and prevent the development of plaques in the arteries, promoting overall heart health.

5. Eggs are replete with vitamin-D

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Eggs are an excellent source of vitamin D.

• Vitamin D is important for the bone health of growing kids.
• In addition to vitamin D, zinc, lutein, and zeaxanthin present in eggs contribute to bone health. They may also promote bone strength by supporting lean body mass.
• Research indicates that children who include eggs in their diet tend to have greater height and weight compared to those who do not consume eggs (6).

6. Eggs help in healthy hair and nails

Eggs contain essential amino acids, which help in the growth of healthy nails and hair.

• Kids are always chewing off their nails or breaking them and eggs ensure faster regrowth.
• You can also use eggs as a natural conditioner!

7. Complete balance of fats

Eggs contain the right balance of saturated and unsaturated fats which make it an excellent snack for growing bodies.

• We are fighting childhood obesity on a global scale and hence we can feed eggs to the kids without any worries about obesity.
• Try poached or boiled eggs, rather than fried ones!

8. Eggs have minimal cholesterol

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Eggs have minimal harmful cholesterol. In fact, the consumption of eggs leads to a spike in HDL (good cholesterol).

• This is extremely important keeping in mind the global children obesity epidemic.
• You can prepare eggs with minimal fats, less oil, or boiled eggs to ensure that your kid receives adequate nutrition without the harmful effects. You may try feeding them eggs in the form of omelets with vegetables, scrambled eggs, pancakes, or eggs with runny yolk for breakfast. You may also pack these in their school lunch boxes.

Hard-boiled eggs are difficult to peel and may end up creating a mess. However, Ed Bruske from Columbia who has his kitchen garden shares a way to perfectly peel hard-boiled eggs. He writes, “All this time I’d had six eggs in 2 1/2 quarts of water (use a tall, rather than wide, pot–uncovered–for this) coming to a boil on the stove. As soon as it starts to boil, remove the pot, cover it and let the eggs sit for 17 minutes exactly. At the end of 17 minutes, transfer the eggs to a large bowl of iced water and put the pot back on the heat to return to a boil. Leave the eggs in the iced water for precisely 2 minutes. Remove them, and when the water on the stove comes back to a boil, plunge the eggs into the pot. Wait until the water again comes to a boil, count 10 seconds, then immediately remove the eggs, placing them back in the ice bath. They are now done.”

Point to consider

Children can safely eat eggs provided their daily cholesterol intake remains less than 300 mg/day (13).

9. Eggs contain B12

Eggs are an excellent source of the B12 vitamin.

• Vit B12 is essential for neural health.
• This vitamin is also called cobalamin. It is important for your child’s brain and nervous system development.

10. Eggs contain folic acid

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This water-soluble vitamin is equally essential for the neural health of kids.

• A folate deficiency can lead to weakness and nerve damage.
• So, it is essential to load up on eggs for the right dose of folic acids.

All these egg benefits for kids reiterate the importance of eggs in their diet. Try and incorporate eggs in as many forms as possible as it is a versatile food.

11. Contain less sugar

One medium-sized, raw egg weighing about 44 grams contains only 0.3 grams of carbohydrates and 5.5 grams of protein (1).

• Moderate consumption of eggs can help provide children with sustained energy without affecting their sugar levels.
• Besides, eggs contain several vitamins and trace minerals that help maintain overall health.

12. Keep children fuller for longer

Including eggs in a child’s meals can promote satiety. Research suggests that eggs can enhance metabolic activity and make children feel full for longer by (2):

• Elevating the hormones (ghrelin and leptin) that promote a sense of fullness
• Eggs are rich in high-quality protein, which takes longer to digest
• Prolonging the time food remains in the stomach

Can Kids Eat Raw Eggs?

The AAP says, “Don’t allow your child to eat raw or partially cooked eggs, or products containing raw eggs.”

How To Store Cooked Eggs?

Here’s how you can store hard-boiled eggs before and after removing their shell.

Storing unpeeled eggs
After boiling eggs, leaving the shells on is a good idea because they act like a shield. When you finish boiling them, put the eggs in a bowl of cold water to cool them down quickly. Once they’re cool, dry them well with paper towels. Make sure they’re not too wet. Put the eggs in an airtight container. If you only have a resealable bag, that’s okay, but a sturdy container is better to keep the shells whole. You can keep these unpeeled eggs in the fridge for up to a week.

Storing peeled eggs
After boiling, cool the eggs in water, then peel them under running water. Place the peeled eggs in a bowl and cover them with enough cold water. Store the bowl uncovered in the fridge for two to three days. Change the water every day to keep it fresh. Remember, if you leave your eggs out for more than two hours, discard them to reduce the chances of food poisoning.

Favorite Recipes With Eggs For Kids

Here are some delicious and healthy egg recipes you can feed your child as a part of a well-balanced, healthy diet.

1. Egg and grilled cheese sandwich

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You will need

• 2 eggs
• 2 slices of bread
• 2 slices Colby jack cheese
• 1tbsp unsalted butter
• 1tbsp chopped onions
• 1tsp chopped chives
• Salt and black pepper, to taste

How to

1. Place the grilling pan over low-medium heat. Add the butter to the pan and let it melt.
2. Add eggs, chopped onion, salt, and pepper to a bowl and whisk until the mixture is light and foamy.
3. Toast the bread slices in the skillet until one side is golden brown. Set them aside on a plate.
4. Reduce the heat to low, and pour the eggs into the skillet. Cook the eggs without stirring until the edges begin to set. Fold eggs gently to cook evenly without browning.
5. Just before the eggs are fully cooked, place the cheese slices on top of the eggs so that they melt.
6. Now, place eggs on the slice of toasted bread, sprinkle with chives, and top with another slice of bread.
7. Serve hot with a cup of milk or smoothie.

2. Waffle egg sandwich

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You will need

• 2 frozen waffles
• 2 cheddar cheese slices
• 1 sausage patty
• 1 egg
• 1tsp milk
• 1tsp minced garlic
• Salt and pepper, to taste
• Mixed herbs, to taste

How to

• Take a microwave-safe plate. Set a sausage patty and a ramekin (or mug) next to each other on the plate.
• Crack an egg into the ramekin and whisk it for a few seconds.
• Add salt, pepper, mixed herbs, and milk. Whisk the egg mixture until the egg foams.
• Place the plate in the microwave and let the egg cook for two minutes, until it is cooked through.
• Once cooked, carefully flip the mug upside down to release the cooked egg onto the plate. You might need a knife to loosen the edges first.
• While the egg cooks, toast two frozen waffles.
• Place one waffle on the serving plate. Top it with cheese slices, the cooked sausage patty, and the cooked egg. Place the other waffle on top and sprinkle with some mixed herbs if desired.
• Serve warm with a cup of milk, homemade lemonade, or smoothie to complete the meal.

3. Egg bagel bites

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You will need

• 3 mini bagels (cut into halves)
• 3 large eggs
• 1 tomato, thinly sliced
• ¼ cup shredded cheese
• 1tbsp unsalted butter
• Lettuce leaves,
• Mixed herbs, to taste
• Oil

How to

1. Preheat the oven to 350°F (176°C). Line a baking sheet with parchment paper and set it aside.
2. Lightly spread the butter on the bagels and place them on the baking sheet.
3. Put the baking sheet in the oven, and bake the bagels for about 15 minutes.
4. Meanwhile, crack the eggs into a bowl and whisk them up until they are light and fluffy.
5. Warm oil in a large skillet over low heat.
6. Pour in the whisked eggs on the skillet and scramble them until they are cooked through.
7. Take the baked bagels out of the oven and place them on a wire rack to cool.
8. Now, put a bagel slice on the plate with the toasted side facing down. Layer it with a lettuce leaf, a tomato slice, and some scrambled eggs.
9. Sprinkle the mixed herbs over the eggs, and put another bagel slice on top. Repeat the process with the remaining bagels.
10. Put the bagels back in the oven for another ten minutes. Take them out and serve them hot with homemade dips.

4. Mini breakfast egg muffins

Image: Shutterstock

You will need

• 1 green bell pepper (chopped)
• 1 red bell pepper (chopped)
• 1 bunch green onions (chopped)
• 8 large eggs
• ½ pack shredded mild cheddar cheese
• ¼ cup whole milk
• 1 pinch onion powder
• 1 pinch garlic powder
• Salt and pepper, to taste
• Oil

How to

1. Preheat the oven to 350°F (176°C). Lightly grease a muffin tin with oil and set it aside.
2. Add eggs, chopped bell peppers, milk, garlic powder, onion powder, salt, and pepper in a large bowl. Sprinkle with shredded cheddar cheese and whisk everything together until it is well combined.
3. Now, carefully pour the mixture evenly among the greased muffin cups.
4. Put the muffin tin into the oven and bake the muffins for approximately 30 minutes. Check if they’re done by inserting a toothpick into the center of a muffin; if it comes out clean, they are ready.
5. Take out the muffins from the oven and place them on a wire rack to cool.
6. Serve warm with some homemade ketchup or dip.

Infographic: Egg Recipes For A Wholesome Breakfast

An egg is undoubtedly one of the most nutritious foods for children due to its vast nutritional content of vitamins, minerals, protein, and calories. So let your child get the required strength and energy for the day by feeding them tasty egg breakfasts with these easy recipes.

Illustration: Momjunction Design Team

Image: Dalle E/MomJunction Design Team

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Dr. Prakhar NyatiMD

Dr Prakhar Nyati is an eminent pediatrician and neonatologist in Indore. He has done his MBBS and MD Pediatrics from MGM Medical College, MY Hospital and Chacha Nehru Children Hospital, a renowned medical college in central India.

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