Why Eggs Win The Nutrition Excellence Award

Welcome back!  I do apologize for the lack of posts over the last couple of weeks. We had planned to take a week off for the move, but unfortunately, once we got moved in, we discovered that our new internet service did not work. After two weeks of frustration, we are finally connected, and back to our blogs! This week, we're talking about one of my favorite foods. Actually I just boiled a bowl of them which are now sitting in the fridge ready to become a quick snack or healthy addition to breakfast. Of course I'm talking about...eggs!

 (Photo credit: Wikipedia)

When you think of a hearty nutritious breakfast, do you think of a bowl of cereal?  Probably not.  Even a bowl of hot cereal doesn't have the same appeal as a skillet of eggs with sides of meat and potatoes, or a omelet loaded with goodies, or a big thick breakfast casserole.

There are reasons why, other than habit, that we think of eggs for breakfast.  They are cheap, taste good, satisfy just about any appetite, and they can be cooked in so many ways. 

But, eggs have come under some criticism through the years.  Should you eliminate eggs from your diet because of some bad press?  Maybe eggs should be reconsidered before you make your final decision.  Let's take a look.

Eggs Pack a Big Punch in a Tiny Package

Just eating one whole egg provides a wide range of nutrients that your body needs to function.  As the advertising goes, eggs are an incredible food.  A whole egg is what is known as a 'nutrient-dense' food.  This means in the relatively small volume of that egg you receive a large volume of nutrients.

If you have decided to stop eating eggs because you've heard they may be bad for you, let's look at the facts.  Eggs are high in cholesterol, yes, but they are also a tremendous source of nutrients at a very frugal cost.  For this reason, families have depended on eggs to provide healthy meals when budgets are tight. 

In a nutshell (or eggshell), a whole egg provides all the basic building blocks in just the right amounts to maintain a healthy and functioning body. You'll find the entire list of essential amino acids (proteins) including lysine.  This particular amino acid converts fat to energy and helps the body absorb calcium and promotes the production of collagen.  Eggs are the perfect food for not only maintaining health, but for building strong bones and muscles. 

According to many studies, eating an egg a day will help you meet your daily protein requirements as well as other necessary nutrients.  However, there is always that question lurking in the background;  what about the cholesterol?  Let's look at the breakdown to help you understand where the nutrients come from in this super-food so you can make an informed decision.

Egg yolks. (Photo credit: Wikipedia)

Egg Yolks

We hear a lot about complete proteins, and this is one example.  Egg yolks have about 2.5 grams of protein which includes lysine, one protein that is not found in all protein-rich foods.  Yolks also provide a wide range of nutrients such as vitamins A, B6, B12, E, D, K, and folate, as well as iron, calcium, zinc, carotenoids (antioxidants), and essential fatty acids. You'll find only 40 calories from fat in an egg yolk, but you'll also have over 200 grams of cholesterol.  This is where the concern often lies. However, cholesterol is not the evil substance you may have heard, and it actually performs many essential functions in your body.  In fact, for many people, egg yolks may offer a much needed source of nutrients in your diet.

Egg Whites

The great news is, if you are looking for an excellent source of protein with absolutely no cholesterol, egg whites are the perfect solution. You'll get even more protein in the egg whites than the egg yolks, about 3.5 grams.  Egg whites also have only 1 calorie from fat.  But you must consider the downside.  Egg whites offer none of the vitamins, minerals, antioxidants, or essential fatty acids that egg yolks do. Also, they are meant to be eaten together, as your body does not absorb all of the protein from the whites as well without the yolks. In fact, an egg cannot be considered a complete protein if you leave out the yolks.

The Best of Both

As you can see, egg yolks offer a lot of nutrients that egg whites don't.  If your diet is restricted for some health reason, you may want to talk to your doctor about how many eggs you should consume, but most likely you'll want to consider the nutrients in eggs, including the yolks, before you eliminate them from your diet.

Keep a carton of fresh eggs on hand at all times so you can whip up a hearty meal in a snap with this old fashioned super-food.  A strata, quiche, omelet, casserole, or any simple egg dish can be easily suited to most diets.  Give eggs a try today and start enjoying both the healthy and frugal benefits.

For more explanation about the health benefits of eggs, and why they're so good for you, check out the excellent book, Eat the Yolks, by Liz Wolfe.