by Kathi Bratberg, RN, MS Holistic Nutrition
Shunned for decades by mainstream practitioners as a high cholesterol food, wrongly accused of causing heart disease - the egg is making a comeback.
Eggs provide mankind with high-quality, easily digested proteins, and the fat-soluble vitamins A and D. Eggs are a source of the long chain, polyunsaturated fatty acids EPA and DHA (the same fatty acids that are in fish oil). These fats play a role in development of the nervous system in the infant, and retaining healthy brains in adults - they are truly nature's best brain food.
The egg also contains monounsaturated fats (like in olive oil) and some saturated fat. Interestingly enough- the egg contains more polyunsaturated fats then saturated fat - thus busting the myth that eggs are only saturated fat.
Eggs are a natural vitamin pill - containing vitamin B 12, B 6, folate (folic acid), riboflavin, and thiamine. They are a good source of minerals- containing calcium, zinc, iron, magnesium, iodine, selenium, sodium and potassium. They even contain some vitamin E to protect the other fats.
Are you getting enough choline? 90% of Americans are choline deficient! A lack of choline is a factor in fatty liver disease and muscle damage. Egg yolk is the most concentrated source of choline- a B vitamin found in lecithin, which keeps the cholesterol moving in the bloodstream. Choline is also a building block for phosphatidylcholine (PC) - a very important phospholipid (fat) for flexibility and integrity of healthy cell membranes of all of our cells, especially our brain cells. All of our cells need the PC for proper functioning. People's whose diets include eggs have the highest levels of choline (from the egg yolk) and its metabolite betaine, with levels of inflammatory markers at least 20 % lower compared to people who do not consume adequate choline (from a study in American Journal of clinical Nutrition).
Eggs give all of these benefits for about 75 calories. Best of all, eggs are low carb and compatible with many weight loss diets! For breakfast, eggs beat bagels hands down. In an 8 week study, egg eater's lost twice as much weight as bagel eaters. More impressive is they also had an 83% decrease in waist circumference (the stubborn belly fat that is so dangerous to our health). The egg eating participants in this study also reported higher improvements in energy than the bagel eaters.
What about cholesterol? The latest research indicates that eating eggs does not significantly affect cholesterol levels in most individuals(1), but it actuality results in significant improvement in one's blood lipid profile. In a study in the American Journal of Clinical Nutrition, after a month of eating 2 eggs a day, the LDL to HDL ratio stayed the same, but there was a change in the particle size of LDL. The LDL particle size changed from the small, dense particle (the problematic one) to the large, fluffy, buoyant particle (much safer for your heart and arteries).
Eggs may help to lower the risk of stroke and heart attack - the very thing we have been warned that they caused. So much misinformation out there! There are some special protein substances in the yolk that are actually potent inhibitors of platelet aggregation (blood clotting). (Biological and Pharmaceutical Bulletin).
Here is another good reason to eat eggs - eggs are high in lutein ( more than in spinach and supplements) and zeaxanthin- thus eggs can protect against age-related macular degeneration and cataracts. The studies indicated that it is better to get these carotenoids from food rather than supplements - they are better absorbed. (Journal of Nutrition). Since lutein and zeaxanthin are carotenoids and are fat soluble they cannot be absorbed without fats. So if you get your lutein from spinach it needs to have a fat - like olive oil or butter to allow absorption.
The best eggs are from free range and organic chickens. You can tell a less than healthy egg because the yolk will be pale yellow- indicating lack of all the healthy nutrients.
A few quick serving ideas:
- Hard boiled eggs are easy to eat and pack for on- the -go lunches or on your favorite salad.
- Mix chopped up hard boiled eggs with some fresh lemon juice and olive oil, pickle relish and salt and pepper for a delicious egg salad.
- Poached eggs on gluten free toast with extra butter. Yummy
- Huevos ranchero breakfast- add chili peppers to scrambled eggs and serve with black beans and grated raw milk cheese.
So please enjoy one of nature's most perfect foods.
My wish for you is good health.
Kathi Bratberg RN, MS Holistic Nutrition
(1)Statistical analysis on over 224 different dietary studies carried out over the last 25 years have shown 1-2 eggs eaten every day does not cause changes in the cholesterol numbers. This equates to over 8000 subjects in these studies.
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