According to experts from the US National Institutes of Health (NIH), eggs are a source of high-quality protein and many essential micronutrients such as biotin, choline, vitamin A, vitamin D, vitamin B12, riboflavin, selenium and zinc.
These are all nutrients that participate in the process of cell regeneration, collagen and keratin synthesis - two important components that determine the health of skin and hair.
Protein in eggs contains all 9 essential amino acids that the body cannot synthesize itself. Keratin - the component that makes up hair - is actually a protein.
If a diet lacks protein for a long time, the body will prioritize using protein for important organs, making hair dry, easily broken and slow to grow.
Regular egg supplementation helps provide the necessary ingredients to maintain keratin synthesis, thereby improving hair quality.
Another prominent nutrient in eggs is biotin (vitamin B7). Biotin plays an important role in the metabolism of fat, carbohydrates and protein, while supporting maintaining healthy hair and skin.
Eggs also contain abundant amounts of choline. Choline is a component that makes up the cell membrane, contributing to maintaining the structure and function of skin cells, while supporting tissue repair when the skin is damaged.
In addition, egg yolk contains lutein and zeaxanthin - two carotenoids with strong antioxidant properties. Many studies show that these substances are not only beneficial for eye health but also contribute to protecting cells from the effects of oxidative stress.
Selenium in eggs is also a noteworthy mineral. Selenium deficiency or thyroid dysfunction can both be associated with thin and brittle hair.
To maximize nutritional value, experts recommend prioritizing boiled or steamed eggs instead of deep-fried. Combining eggs with green vegetables, tomatoes, broccoli or whole grains will help the meal be more balanced, while increasing the amount of vitamins, antioxidants and fiber to support overall health.
