Is Eggs Good for Growing? The Truth Might Surprise You

Why this “simple” food deserves more credit

Eggs — you either love them, or you’ve spent years avoiding them because someone said they raise your cholesterol. But let’s pause for a sec: if we’re talking about growth, especially for kids, teens, athletes, or anyone looking to build up their body… are eggs really that good?

I was at breakfast with my cousin Mark last week — he’s 14, tall for his age but skinny like a beanpole — and he asked me straight-up: “Should I eat eggs to grow stronger?” And I was like... wow, good question. I mean, I always ate eggs growing up (mom’s rule), but I never really thought why they mattered.

So I dug in. And here's what I found — no fluff, just real info (plus a few personal egg regrets).

What makes eggs so good for growth?

Complete protein in a tiny shell

One large egg has about 6 to 7 grams of high-quality protein. But what’s special is that it contains all nine essential amino acids, which are the ones your body can’t make on its own.

That means if you’re trying to build muscle, repair tissue, or grow literally any part of your body, eggs are kind of perfect.

My friend Jess, who’s a dietitian, once told me: “If I had to pick one food for recovery or growth, I’d say eggs — they’re like little nutrient bombs.”

Loaded with growth-supporting nutrients

Eggs are more than just protein. They’ve got:

• Choline – supports brain development

• Vitamin D – helps absorb calcium for bone growth

• Vitamin B12 – essential for red blood cell formation and nerve health

• Iron and selenium – help oxygen flow and immunity

There’s even some zinc and iodine, both linked to hormone regulation and healthy metabolism.

Healthy fats = hormone fuel

Egg yolks have healthy fats that support hormone production, including growth hormones. Some people still freak out about the fat, but unless you’re eating 12 a day, the fats in eggs actually help your body grow smarter and stronger.

Are eggs only for kids and teens?

Nope. Adults benefit too — especially if active

Whether you’re a gym rat, training for a marathon, or recovering from injury — your body is in a state of constant rebuilding. And for that, you need protein and nutrients.

I started eating boiled eggs again when I joined a boxing gym (at 33… yeah, midlife plot twist). Within a month, I noticed better recovery and less soreness. And weirdly enough, my skin even looked better?

Elderly folks need them too

As we age, muscle loss (sarcopenia) becomes real. Older adults often don’t eat enough protein. Eggs are soft, easy to digest, and packed with exactly what the body needs to maintain strength and avoid frailty.

My grandma (87) has one scrambled egg every morning. Her doctor actually recommended it.

But what about cholesterol?

The egg debate that never dies

Okay, let’s go there. Yes, eggs contain cholesterol — about 186 mg in the yolk. But modern research shows dietary cholesterol doesn’t necessarily raise blood cholesterol in most people.

In fact, for healthy individuals, eggs can actually increase HDL (the “good” cholesterol).

I avoided yolks for years because of outdated advice. Big mistake. I missed out on key nutrients and ended up just eating egg whites with sadness.

Unless your doctor says otherwise, the whole egg is safe — and more effective — for growth.

How many eggs should you eat for growth?

No magic number, but moderation is key

For most healthy people:

• 1–3 eggs a day is totally fine

• For kids and teens: 1–2 per day can support growth

• For athletes or heavy lifters: 2+ is common (paired with other protein)

I once tried eating 6 boiled eggs a day during a “bulk phase” in college. Let’s just say… digestion became an issue. Learn from me: balance is better.

The best ways to eat eggs for maximum benefit

Cooked right = nutrients preserved

Some ideas:

• Boiled: clean, easy, no added fat

• Poached: soft on digestion

• Scrambled with veggies: nutrient-packed breakfast

• Omelet with cheese or lean meat: protein combo win

Avoid over-frying or burning the eggs — it can oxidize some fats and reduce nutritional value. Keep it simple and fresh.

Final thoughts: yes, eggs ARE good for growing — in every way

Whether you’re 10, 25, or 70, eggs are a powerhouse for growth — of muscle, bone, brain, and overall strength. They’re affordable, easy to cook, and honestly… delicious.

So next time you crack one open, remember: that little shell is carrying serious potential. Don’t underestimate the egg. Your body sure won’t. 🥚

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.