Ever since the yo – yo dieting trends started to take hold back in the 80s, eggs have gotten a bad rap as being an unhealthy food. Well, now you’re going to get the truth. Eggs are actually one of nature’s perfect foods that give you all kinds of great nutrients all conveniently packaged in a low – glycemic, easy to fix food. Ironically, most of those nutrients are in the part of the egg most of you have been throwing away – the yolk. Here’s what you’ve been missing.
– Fat soluble vitamins A, D, E, and K.
– B – vitamins.
– Lots of choline! “What the heck is choline, you ask?”
Unofficially, choline is part of the B-vitamin complex, and is a necessary nutrient that our bodies need, but don’t produce enough of it on their own. Choline serves many important functions within the body, such as integral component of all cells; an important component of methylation, which aids in building DNA, communication between neurons in the brain, and supporting the process of detoxification within the liver; and is crucial for activity within the nervous system. Don’t worry, if you’re allergic or have an intolerance towards eggs, there are plenty of other great sources for choline like: shrimp, salmon, chicken, turkey, cod, and collard greens.
– High in Omega – 3 fatty acids.
– Iron, Zinc and Manganese.
– Good source of monosaturated fat (2g), this is the good fat that your body needs.
– Saturated fat (1.6g), this fat isn’t as good as mono-, but it’s not bad either, because it hasn’t been damaged by oxidation.
– Small amounts of polyunsaturated fat (.70g), this one you can avoid as much as possible.
One reason many people freak out over eggs is because the cholesterol “number” is so high, and most of it is concentrated in the yolk – the best part, by the way! If only they knew the facts about cholesterol. The cholesterol in eggs is dietary cholesterol, which means it’s good for you – your body needs it and can use it. For many years egg cholesterol was made out to be the bad guy / girl and associated with low – density lipoprotein (LDL) or “bad” cholesterol.
This couldn’t be farther from the truth. In fact, the dietary cholesterol from eggs has been found to increase the “good” cholesterol called high – density lipoprotein or (HDL). In fact, eating whole eggs is more nutritious and healthier for you compared to eating egg substitutes according to one study. To take this one step further, just to clear up some myths about LDL cholesterol, these numbers cannot be interpreted on their own, they must be considered in ratios to one another; and most importantly, the LDL number on your cholesterol panel must be further analyzed in terms of particle size.
If you have a high LDL number it doesn’t necessarily have to be a bad thing. It’s only bad if the particle size is small, which means it can penetrate the arterial walls and cause plaque to build up. On the other hand, if the particle size is large, that’s good, because it won’t be able to pass through the wall. Unfortunately, too many doctors don’t order the right blood work, and fail to interpret the blood chemistry within the framework of “optimal health” ranges.
Eggs are a great source of protein (6g), which is mainly concentrated in the egg whites. Two eggs provide the same amount of protein as 100 grams of meat or fish.
-Good source of selenium.
-Low in carbs, only about 2g (entire egg).
In Chinese medicine, cooked eggs are warm in nature with a sweet flavor. The nutritional value of the egg white is associated with benefiting the lungs, while the egg yolk benefits the heart and the kidneys. They have a nourishing effect by supplementing the ‘Qi’ and blood, nourishing yin, have the ability to calm the fetus in pregnant women, moisten the lungs, and clear lung heat.
Eggs are considered a preferred food for the elderly due to their nourishing effects, and are generally used to treat patterns of deficiency. Some of the indications are: fatigue, weakness, malnutrition, insomnia, red eyes, heart palpitations, sore throats, dry cough, etc.
Eggs are awesome and they’re full of nutrients that you need, they’re economical, easy to cook, you can prepare them in a million different ways, and should definitely be a regular part of your diet. Buy Grade AA (tend to have a longer shelf life), so try to buy them from a local farmer if possible. Also, make sure they don’t use antibiotics or steroids; that they don’t feed the chickens that lay them, corn (GMO), and they allow them to roam freely.
Don’t pay much attention to the USDA stamp, they’re just another useless government agency that fails to do their job; in this case, regulating labels, expiration dates, quality and farm conditions. The best thing you can do is investigate the farm you purchase from, to ensure that you’re getting a high quality product.