Eggs are one of the most complete and affordable sources of nutrition. They are easy to prepare, widely available, and packed with nutrients that support overall health. Despite this, many Kenyan families treat eggs as an occasional food rather than a daily staple. On average, Kenyans consume less than one egg every two weeks a surprisingly low number given their health and economic benefits.
For decades, eggs were unfairly linked to heart disease because of their cholesterol content. Modern nutritional science has debunked this myth, showing that moderate egg consumption about one to three eggs a day — is safe for most healthy adults. In fact, eggs can be part of a balanced diet that supports heart, brain, and muscle health.
Each egg provides around six grams of high-quality protein and all nine essential amino acids that the body cannot produce on its own. They are also rich in vitamin B12, vitamin D, selenium, iodine, and antioxidants that promote good eyesight. For families seeking affordable protein, eggs offer more value for money than meat or fish.
The yolk is especially important because it contains choline, a nutrient essential for brain development and function. Most people do not get enough choline from their diet, but eggs provide an easy, natural source. For pregnant women, two eggs a day can supply nearly all the choline needed for healthy fetal brain growth. Studies show that children whose mothers consumed more choline during pregnancy performed better in attention and focus years later.
Eggs can also help fight malnutrition. In some countries, daily egg consumption among children has significantly reduced stunting rates — a condition that affects nearly one in five Kenyan children under five. Adding an egg to a child’s daily diet can boost growth, immunity, and concentration.
Beyond health, eggs support the local economy. From farmers and feed producers to street vendors, a stronger demand for eggs creates jobs and boosts rural livelihoods. Promoting egg consumption can therefore help both household nutrition and national food security.
Encouraging simple habits like adding eggs to school meals, antenatal nutrition programs, or family breakfasts can make a big difference. Eating just three eggs a week would double current consumption levels and improve public health outcomes.
Eggs are affordable, nutrient-dense, and widely accessible. With consistent awareness and habit change, they can play a major role in closing Kenya’s protein gap and building a healthier population.
