Seven benefits of eggs for kids

Seven benefits of eggs for kids

Parenting can be overwhelming, especially when it comes to what to feed your child. There are conflicting opinions on what is and isn’t good for kids. Yet, every parent wants to ensure that their kids grow healthily and happily. One food that is generally recognized for good nutrition is egg. Here are seven benefits of eggs for your kids.

Egg is an amazing superfood and is worth celebrating! When I reminded my children that it was World Egg Day, they asked, ‘Why does everything have a day?’ I told them that every important thing has a special day dedicated to it. Of all foods, egg is special as it is a nutrient-rich food that is considered to be beneficial for health and well-being. Diets rich in eggs will help kids grow up healthy, strong, and smart. They offer many benefits to kids, from infancy to teenage.

There is no doubt that one of the best ways to help children stay smart, healthy and happy is to feed them delicious and nutritious diets. Eggs play a big role in ensuring that children have the energy they need to learn, grow, and succeed.

1. Eggs promote healthy brain

Eggs are called “brain food” because they contain choline (pronounced KO-lean), an essential nutrient that helps to develop the brain and enhance memory. Pregnant and breastfeeding women are usually advised to eat eggs as it helps to meet their child’s need for choline. If you want to help your child to boost the parts of the brain that are important for learning and memory, then give them eggs regularly.

2. Eggs contain all the essential amino acids and proteins

There are nine essential amino acids and eggs contain all nine. They are called essential because our bodies cannot produce them and so, we have to get them from food. Children need a lot of protein as these are the building blocks for a young body and are required for cell generation. Eggs contain about 6 grams of high-quality protein.

3. Eggs contain vitamin B12 for energy supply

Eggs contain vitamin B12, which supplies energy to the body. It protects the brain and improves mood. Eating foods that contain vitamin B12 is the best way to absorb this vital nutrient as it is not easily absorbed in pill-form.

4. Eggs contribute to eye-health

Eggs contain Lutein and Zeaxanthin, two carotenoids that contribute to eye health, owing to their anti-oxidant properties. These carotenoids counteract some of the effects of degenerative processes on our eyes, as we age.  It is important to make your child eat egg yolk, as this is where most of the antioxidants are found.

5. Eggs are gluten-free

Gluten sensitivity involves adverse reactions to gluten, a protein found in wheat and some other grains. For children who are gluten-sensitive, eggs are an escape route to great nutrition as they do not contain gluten. Your child can have the benefit of good nutrition without being exposed to allergy triggers, unless, of course, the child is allergic to egg itself.

6. Eggs Contain Omega-3s

Omega 3 helps in early brain development and cognitive memory. Regular consumption of eggs can help delay the onset of arthritis and heart diseases as kids mature into adults.

7. Eggs are a good source of vitamin D

Vitamin D is important for the bone health of growing kids. The requirement of Vitamin D begins at the foetal stage and continues throughout life. This is why it is good to add more eggs to your kid’s diet. Egg is one of the few food-based sources of vitamin D and it should be consumed regularly.

In conclusion, eggs are generally affordable and easily accessible. They are a good source of nutrients for growth and development in young children. Apart from the benefits already mentioned, eggs come packed with other essential minerals and nutrients like iron, calcium, phosphorous and zinc. The protein in eggs will sustain your kid’s energy all day and the choline will enhance their brain function. So, why not review your kid’s diet to be sure that they are getting enough nutrition?

Adding eggs to your kid’s diet

You can add eggs to as many dishes as you desire. Have you tried stirring boiled egg into a bowl of freshly prepared cereal? Without eggs, your favourite homemade cake recipe batter wouldn’t be fluffy.

Egg Pizza

Here is a simple recipe to add to your list. What’s there to lose? Let’s get cooking!


Pizza dough

Pizza sauce




Prepare pizza dough and spread it over a baking pan.

Apply pizza sauce and other toppings of your choice.

Grate cheese on it and let it bake for 10-12 minutes.

Using a spoon, make indentation in the pizza

Crack an egg into each depression. Yum!

Bake for 5-7 minutes.

Enjoy with your family

Kunbi Omotoso

Promoting safe food choices in Nigeria


  1. Emmanuella Eguagie-Enuonye - 11 October 2020 Reply

    Thanks for this educative share. I have a 3 year old son who loves to eat eggs and he sometimes eats as many as 3 eggs in a day. Please is there an excess amount of eggs to be avoided for young children?

    • Kunbi Omotoso - 13 October 2020 Reply

      Thank you, Emmanuella, for stopping by! Children sometimes want to eat more of a particular food. The most important thing is to ensure that he gets enough protein daily for optimal growth. 2 eggs a day for a 3-year old is adequate. It is ok if he wants to eat more than that sometimes. His growing body needs the nutrition that eggs provide. Remember that overall nutrition is the sum of more than just a single day of eating. It will be helpful to know how much protein he needs each day and strive for as much variety as possible in his food choices. I am sure he gets protein from other sources as well: beans, pulses, fish, especially oily fish, meat and dairy products are all good sources of protein. They will all add up to make his daily protein intake, which you will compare with the recommended daily intake for his age. In general, dietary guidelines advice that you aim for your child’s plate to be one-third fruits and vegetables, one-third protein (such as eggs), and one-third a fiber-rich carbohydrate. I hope he keeps enjoying his eggs! Love from here

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