The Incredible Edible Egg
7:37 PM 6/5/2018
The incredible, edible egg..
Ok so I'm showing my age a bit with that statement (admit it, you sang that line!) but eggs truly ARE amazing and INCREDIBLE. Eggs have gotten a really bad rap for decades now and I single handedly aim to change that (after all I am the crazy chicken lady).
Eggs are so nutritious that they are many times referred to as nature's vitamin. They also have unique antioxidants and powerful brain nutrients that many people are deficient in.One whole egg contains an amazing range of nutrients.
Just imagine… the nutrients in there are enough to turn a single fertilized cell into an entire baby chicken.
Eggs are loaded with vitamins, minerals, high quality proteins, good fats and various other lesser-known nutrients.
One large egg contains (1)
Vitamin B12 (Cobalamin): 9% of the RDA.
Vitamin B2 (Riboflavin): 15% of the RDA.
Vitamin A: 6% of the RDA.
Vitamin B5 (Pantothenic Acid): 7% of the RDA.
Selenium: 22% of the RDA.
Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.
It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein.
Now, let's talk about why specifically eggs are so wonderful!
The main reason people have been warned about eggs is that they’re loaded with cholesterol.
One large egg contains 212 mg of cholesterol, which is a LOT compared to most other foods.
However, just because a food contains cholesterol doesn’t mean that it will raise the bad cholesterol in the blood.
Read the real culprit that cause danger in cholesterol levels.
The liver actually produces cholesterol, every single day. If you eat cholesterol, then your liver produces less. If you don’t eat cholesterol, then your liver produces more of it.
The thing is, many studies show that eggs actually improve your cholesterol profile.
Eggs tend to raise HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol to a large subtype which is not associated with an increased risk of heart disease
One study discovered that 3 whole eggs per day reduced insulin resistance, raised HDL and increased the size of LDL particles in men and women with metabolic syndrome
Multiple studies have examined the effects of egg consumption on the risk of cardiovascular disease and found no association between the two
Eggs Are Loaded With Choline, An Important Nutrient For The Brain
Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins.
Choline is an essential nutrient for human health and is needed for various processes in the body.
It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes.
A low choline intake has been implicated in liver diseases, cardiovascular disease and neurological disorders.
This nutrient may be especially important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the offspring (13).
Over 90% of people eat less than the daily recommended amount of choline !
The best sources of choline in diet are egg yolks and beef liver. One large egg contains 113 mg of Choline.
Unfortunately Choline is an essential nutrient that more than 90% of people in the U.S. aren’t getting enough of. Egg yolks are an excellent source of choline.
Eggs Contain High Quality Proteins With A Perfect Amino Acid Profile
Proteins are the main building blocks of the body and serve both structural and functional purposes.
They consist of amino acids that are linked together, kind of like beads on a string, then folded into complex shapes.
There are about 21 amino acids that the body uses to build its proteins.
The body cannot produce 9 of these amino acids, which are deemed as “essential” and must be gotten from the diet.
The quality of a protein source is determined by its relative amounts of these essential amino acids. A protein source that contains all of them in the right ratios is a good source of protein.
Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100.
There are two antioxidants in eggs that can have powerful protective effects on the eyes
They are called Lutein and Zeaxanthin, both found in the yolk.
Lutein and Zeaxanthin tend to accumulate in the retina, the sensory part of the eye.
These antioxidants significantly reduce the risk of Macular Degeneration and Cataracts, which are among the leading causes of vision impairment and blindness in the elderly.
Last but certainly not least for many. Eggs are great for weight loss and control!!! Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat.
They score very high on a scale called the Satiety Index, which is a measure of how much foods contribute to satiety. In one study, 30 overweight or obese women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of calories.
The women in the egg group felt more full and ate less calories for the rest of the day and for the next 36 hours.
In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight improvements compared to the same amount of calories from bagels. The egg group:
Lost 65% more body weight.
Lost 16% more body fat.
Had a 61% greater reduction in BMI.
Had a 34% greater reduction in waist circumference (a good marker for the dangerous abdominal fat).
Lastly, as I mentioned earlier not all eggs are created equally and it's an extremely important distinction. Buy your eggs fresh and local. Did you know that by the time you buy your eggs from the grocery store walk in cooler they are 4-6 weeks old on average?? Have you seen the condition of factory egg production hens? Never mind the meat for the time being, do you really want to eat 6 week old eggs produced by a bird who has never seen sunlight touched ground or has enough space to even move? Do you really think a creature kept in those conditions produces healthy food?
These are MY favorite kind!
I realize not everyone can raise their own chickens. I also know that farmer's markets ABOUND and we would have TONS more if everyone would support them. It truly is worth the drive or effort to get them fresh and local. Our entire food system is completely controlled by the ones making the poison ( that's another blog post) but true capitalism is alive and well in America. If you stop buying THEIR fake food, they have to stop making it. The only way to change something is to DO SOMETHING. Be the change you want and it will change. Stop buying the packaged substances they wrap up in pretty paper and call food, eat real fresh food! This and only this is what will change your health and your life.
Just a few Berry Good Thoughts..