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.

Video - The Real Truth About Eggs

This week instead of an additional recipe, I thought it was important to continue debunking the health myths surrounding eggs - eggs could almost be called a superfood, they are so filled with nutrients and beneficial vitamins - and at less than 100 calories, they make a great snack or breakfast, and can help reduce hunger and snacking on unhealthy foods. (See Monday's post for more on the health benefits of eggs.)

This short newscast discusses why eggs can be a lot better for you than you might think!

Egg-Citing Health News
Chris Wragge speaks with Dietitian Cynthia Sass about why eggs are healthier than ever.

The Incredible Edible Egg - A Health Food?

We have all heard a lot of talk, mostly negative, about eggs over the years. It drives me crazy that so many people still buy into the "eggs are bad" myth! In truth, eggs are actually full of nutritional value. Many recent studies have shown that eggs aren't the evil cholesterol bombs we once thought they were - and they have many benefits for your health!

Although science has actually proven this many years ago, many people are still under the mistaken belief that eggs are bad for you. In fact, maybe you try to only eat eggs once or twice a year like Easter or Mother’s Day - it's almost like a guilty pleasure - but it doesn't have to be. Keep reading to find out what is really inside an egg: the yolk and the white.

Health Benefits of Eating Eggs

Fresh eggs! Note the bright orange of the yolks, indicating the hen ate green stuff, and probably lived outside, providing optimal nutrients in her eggs. (Photo credit: Wikipedia)

NOTE: Don’t throw away the yolk! It has benefits too - in fact, most of the nutrition of the egg is contained in the yolk.

* Improve Cholesterol – Once eggs were thought to increase bad cholesterol but in reality, the cholesterol they contain can positively impact your cholesterol levels. Eating two eggs a day won’t hurt your numbers at all, and may even raise your good cholesterol levels - especially if you're eating fresh eggs from pasture-raised poultry.

* Quality Protein – Eggs contain high-quality protein, made up of amino acids. These are the building blocks of good muscle tissue. If you are looking for a better and leaner source of protein, the egg is it. (Many people think the white is all they need in terms of protein, but eating the yolk WITH the white actually helps your body make better use of the protein - it's not a complete protein without it!)

* Choline – This is a nutrient that is needed for cardiovascular function, brain function and nervous system. Egg yolks contain a lot of it.

* Eye Health – Eating eggs can improve your eye health. The high levels of carotenoids in egg yolks can help prevent macular degeneration, a condition that leads to blindness. Also, you can reduce your risk of cataracts as you age. Eye diseases have skyrocketed over the past decade or so, and eating eggs can help combat this.

* Good Fats – We are always on the lookout for good fats. We eat enough (for most people, too much) of the bad ones in processed foods. Eggs have fat but it is good fat that will enhance your nutritional profile. One egg has five grams of fat. When eating eggs for health, substitute them for unhealthy fats in your diet - eat an egg or two instead of margarine or unhealthy vegetable oils, and avoid processed foods or anything containing hydrogenated oil.

* Vitamin D – Eggs contain vitamin D, and along with sunlight they are a good, natural source of this vitamin. Other foods like milk are fortified with it, but eggs contain it already. Eating eggs along with spending fifteen minutes a day in the sun increases your daily vitamin D intake in a healthy and natural way.

* Sulfur – Have you noticed how even good eggs can sometimes smell when you peel a boiled egg? It’s the sulfur. In the body, sulfur helps you to grow healthy hair and nails, and is also good for your eyes and skin.

 (Photo credit: Wikipedia)

* Omega-3 Fatty Acids – Eggs contain these important fatty acids that promote a healthy heart, brain and immune system. If you don’t like fish you can stock up on eggs to get these helpful fats. (Eggs from chickens raised on pasture have a much greater content of this important nutrient.)

* Other Vitamins – Besides vitamin D, eggs also contain B vitamins and vitamins A, C, and E. All are needed by the body for healthy skin, a strong immune system and to increase your antioxidant intake.

Do keep in mind that the health benefits you get from eating eggs will depend to a large degree on the source of the egg - you will want to seek out eggs from hens fed on their natural diet - bugs, grass, plants, and worms - which they will only get if raised in the outdoors or at least with free access to pasture. Check your local farmer's market, look for a CSA in your area, or a local food co-op. If you can't find any of these, organic eggs are your second-best choice, as they are at least fed a natural grain diet free of chemicals and hormones.

No matter what you have heard before about eggs, they are actually good for you - especially when from a quality source. The nutritional breakdown includes vitamins, minerals, protein, cholesterol and limited fat content. Eat an egg or two each day for your health - and stop feeling bad about it!


For More News Debunking the Myth That "Eggs Are Bad" See:
http://www.naturalnews.com/034557_eggs_health_benefits_cholesterol.html
http://health.howstuffworks.com/wellness/food-nutrition/facts/health-benefits-of-eggs.htm
http://www.womenshealthmag.com/nutrition/benefits-of-eggs

Recipe: Organic Pastured Eggs with Spring Greens

                          Image via WikipediaAs you read this blog, you'll come to learn that one of my passions is cooking from scratch with farm-fresh, homegrown food. Not the kind you find at the supermarket, but the kind you find at the local farmer's market. I've been a member of a local CSA for 3 years now (if you don't know what a CSA is, click the link to learn more now, because you're really missing out!) and one of my favorite treats are the amazing fresh organic eggs, from pasture raised chickens (for more on pastured chickens, and why their eggs are so great, see this interesting article: http://2silos.com/?page_id=21. Basically pastured chickens lay the best eggs you can find anywhere! (See below for more info.)

Today I wanted to share with you one of my new favorite breakfasts that I just discovered this spring. Simple, fast, delicious, and filled with nature's best "superfoods," this one will get you going in the morning!

Fresh Eggs with Spring Greens (serves one, but may be modified to serve as many as desired)
Time: 10 minutes, tops!
Ingredients:
2 fresh eggs from pastured chickens
Handful of fresh greens (I usually use curly mustard picked fresh from my garden, but any other type of greens may be substituted. Some suggestions include spinach, arugula, young kale, collards, or turnip greens.)
Butter
Fresh ground pepper
Sea salt
Grated cheese (optional)
Directions:
Heat 1/2 TB butter in cast iron skillet over medium-high heat, until foam subsides.
Wash and shake dry (or spin) greens to remove moisture. Spread greens in bottom of skillet, and season with a couple of grinds of pepper, and a sprinkle of sea salt. Cover and lower heat to medium. Let cook about 3 minutes, til greens are wilted and slightly tender.
Stir greens, then spread evenly in bottom of skillet.
Gently crack eggs over greens, being careful not to break the yolks. Quickly sprinkle with cheese, if desired. (Cheddar or Colby Jack are good basic choices, or go with something a bit fancier like Gruyere or Feta if you're in the mood!)
Cover tightly and cook 2 minutes, turning off heat after 1 minute. (Or 'til desired doneness -- I like my yolks runny, but whites firm.)
Slide onto plate, and sprinkle with more salt and pepper if desired.
Devour, and lick the plate!
I'd love to hear how you like this recipe!  I've included some more info on pastured eggs below (plus a picture of a carton from my fridge -- aren't they lovely?), and you can find more great cooking from scratch resources on our website at http://www.newholisticliving.com/cookingfromscratch.html
Or try this great book: Cooking from the Garden: Best Recipes from Kitchen Gardener
Rose.

Just a bit of info on Pastured Poultry:

Research shows that pastured poultry eggs are better than eggs laid by confined hens:

• Pastured eggs contain 20 times more omega-3 fatty acids with a ratio of 1 to 1 omega-6 to omega-3.  Factory eggs have a top heavy ratio of 20 to 1.
  (Ref: New England Journal of Medicine -1989)
• Pastured eggs have 10% less fat, 40% more vitamin A, 400% more omega-3 fatty acids. *
• Pastured eggs have 34% less cholesterol. *
• Pastured eggs produce positive HDL or good cholesterol and lowers “bad” triglycerides.
• Pastured poultry have 21% less total fat, 30% less saturated fat, and 28% fewer calories vs. conventionally raised. Meat has 50% more vitamin A and 100% more omega3s. *

(Ref: Nutrition -1993) * (ref: USDA Sustainable Agriculture and Research Education Program).

Related articles on Pastured Eggs:

• How to buy the healthiest eggs (msnbc.msn.com)
• Where To Find Really Healthy Eggs and Poultry (It's Not at Whole Foods) (alternet.org)
• Local Layers: The Best Eggs for Health and Flavor (thegreenists.com)