New research suggests eggs are more than just a pantry staple.

We all know eggs are a Kiwi favourite and full of natural protein, but according to new research, the humble egg packs more than just a protein punch.

The review, published in Nutrition Bulletin in January, found that eggs contain a unique nutrient profile that may support brain development and function throughout every stage of life – from pregnancy and early childhood to adolescence and older age.

The Egg Producers Federation of New Zealand says this is the first time the evidence has been brought together in this way, with the new review highlighting the importance egg consumption can play in early life for neurodevelopment, motor development and academic performance.

In a nutshell, the review by UK-based health nutritionist and author Dr Emma Derbyshire PHD, says the brain’s key components are developed during critical “windows of opportunity”. This requires specific nutrients, including protein, choline, folate, iodine and vitamins A, B12 and D – all of which are naturally found in eggs.

New Zealand expert Elaine Rush, Emeritus Professor of Nutrition at AUT, says this powerful combination, as opposed to the individual nutrients, is what makes all the difference. Certain vitamins, minerals and compounds work better together, producing a greater physiological impact than when they are consumed individually.

This concept is known as nutrient synergy. “Eggs are what you would call a complete food. They are unique in that they contain everything necessary for a new life and are good for almost everyone, in moderation,” says Rush. “It’s a balance: nutrients actually work together, so by eating a whole food, you’re much more likely to get the right combinations and amounts.”

Eggs are also an excellent source of choline, which is critical during pregnancy for the baby’s brain development. One analysis in the new review found that prenatal consumption of eggs and their associated nutrients, such as choline, was positively associated with brain maturation at 36 weeks.

During pregnancy, it’s recommended that women consume 450 milligrams of choline per day, and 550 milligrams during lactation. One egg contains around 150 milligrams, while also offering a more bioavailable source of choline than supplements – meaning it’s easier for the body to absorb and use.

The evidence also highlights the importance of these nutrients in early life for neurodevelopment, motor-development and academic performance. Most children can benefit from increased choline consumption during the first 1000 days of life (from conception to two years of age), as this period is particularly crucial for brain development.

The research indicates that an insufficient intake of key nutrients during this time may negatively impact cognitive development, with long-term impacts across education, career and wellbeing.

For a natural source of brain-supporting compounds, Rush agrees with Plunket’s advice to introduce small quantities of well-cooked, pureed or mashed egg from around six months of age.

Eggs are also a solid source of protein (12-13 grams per 100 grams). This is particularly important for women as it helps to build muscle mass and protect bone density, both of which decrease post-menopause.

“Throughout our life – particularly for women – the more muscle you have, the greater your bone mineral density tends to be, because the bones will strengthen according to the stressors put on them,” Rush explains.

“Having muscle is important at any stage of life, but particularly for older women. You’re less likely to get osteoporosis if you’ve built up strong bones in your adolescence. The more muscle you have, the less likely you are to injure yourself. So it’s preventative maintenance throughout life to make sure you do have a good intake of protein – and eggs can do that really well.”

As it turns out, eggs may also be helpful for maintaining brain health and function – long after it has finished developing. A 2025 systematic review, published in the Journal of Nutrition, Health & Aging, reported that moderate egg consumption (around three to seven per week) is associated with better cognitive outcomes in older people, including a reduced risk of dementia, memory loss and cognitive decline.

Eggs are also highly digestible, meaning the good stuff is easier for the body to absorb, says Rush. “Things like lutein and carotenoids are more easily absorbed, and that’s really important as you get older, because digestion doesn’t usually work as well. Eggs slip through the stomach very quickly.”

Of course, no one should be putting all their eggs in one basket. Eating a wide range of whole foods will ensure you’re consuming an equally wide range of vitamins, minerals, phytochemicals and macronutrients. Fibre is also very important, which is primarily found in plant foods.

When consumed as part of a healthy, balanced diet, the review concludes that eggs can supply important nutrients that may help with fine motor development, motor and language development, gross motor and social skills, language acquisition, higher verbal performance and better academic achievement.

Ultimately, eggs are not only nutritious, but versatile, affordable and easy to prepare, making them a great option for most people at any stage of life.

Says Rush: “They’re relatively cheap. They’re a New Zealand product. You get a bang for your buck.”

For recipe inspiration and more information, visit eggs.org.nz.

For details of the research: Derbyshire E (2026) Eggs and Associated Nutrients: Implications for Brain Development Function From Conception to Early Adulthood https://onlinelibrary.wiley.com/doi/10.1111/nbu.70042