For vegetarians, eggs are a simple, versatile, and powerful source of nutrition that benefits both health and beauty. They provide essential nutrients that boost energy, strength, and overall wellness. For women who avoid red meat or live active lives, eggs help maintain a strong, lean body without digestive discomfort.

One of their biggest advantages is their complete protein — about 6–7 grams per egg — containing all essential amino acids, including leucine, which supports muscle growth and recovery. Eggs also protect liver health thanks to choline, which “helps the liver metabolize fat and prevent fatty liver disease.” One medium egg provides about 25–30% of daily choline needs.

Eggs also promote better vision and eye health. The yolks contain antioxidants lutein and zeaxanthin, which “help protect against macular degeneration and cataracts.”

For best results, eat boiled or steamed eggs 3–4 times a week. Always choose fresh eggs, avoid frying or eating them raw, and consult your doctor if you have diabetes or high cholesterol.