The Incredible Edible Egg
Saturday, February 09, 2008
Tara Gidus, MS, RD, CSSD, LD/N
Remember back 20 years when the egg was thought to be so bad for you? Some people still have a fear of eggs. I have to admit, I was in the "please make my omelet with egg substitute" side for a while. But I have changed my tune now that I have learned more about some of the many positive nutritional aspects of the incredible edible egg.
We used to think that the cholesterol in eggs was a culprit in raising our blood cholesterol. Much research has been done on the effect of eggs on cholesterol and the consensus now is that an eggs are fine, and actually can be very good for you! Saturated fat and trans fat are far worse than dietary cholesterol at raising blood cholesterol. All of the dietary cholesterol is found in the yolk, and that is why we were so "egg yolk-phobic" for so many years. But I am here to tell you, eat the yolk! There is some saturated fat in the yolk, so we still want to use a little bit of portion and frequency control, but an egg every day is not excessive and can fit into a heart healthy diet.
5 Reasons to eat eggs:
- Weight management. Eggs contain high quality protein that keeps you full longer, helping to maintain a healthy weight.
- Strong muscles. Protein helps active people build muscle and can help aging adults prevent muscle loss.
- Healthy pregnancy. Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide 250 mg choline, about half of the recommended daily intake for pregnant and breastfeeding women.
- Brain function. Choline helps all people maintain the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.
- Eye health. Lutein and zeaxanthin are two antioxidants found in the egg yolk. They may help prevent macular degeneration.
Nutrition facts for one large egg:
75 calories
6.5 g protein
0 g carbohydrate
5 g fat
1.5 g saturated fat
0 g trans fat
212 mg cholesterol
Contains: Vitamin A, iron, phosphorus, selenium, riboflavin, Vitamin B12, folic acid, Vitamin D, zinc
For more information check out these links:
Fun Recipes and Tips: www.incredibleegg.org
Info on Benefits of Eggs from the Egg Nutrition Center: www.enc-online.org
Recipes for eggs
Blog on eggs and nutrition science: www.unscramblingthescience.com
Photo of eggs courtesy of cursedthing
Labels: cholesterol, eggs, heart disease, Tara Gidus
2 Comments:
At Sun Feb 10, 10:42:00 PM 2008,
Dee J said…
Eggs are not only a vital form of protein in the edible form and have many uses which I have proven in practise since 1970 with patients. In the edible form it is advisable to limit them to two a day provided the foods taken to allow their digestion are also taken. Too many eggs as a protein factor put a stress on kidneys which many not be able to cope with it and the make up of eggs can have a constipation effect on the digestive system if not balanced with roughage and plenty of fluids. Ferrous oxide builds up producing unpleasant gas in the gut.
With regard to wound care eggs,I have proven are brilliantly successful. The white of egg or albumin can be spread with a sterilized spatula on a wound and then dried using oxygen from a cylinder. This forms a seal and nutrition to a wound keeping out infection, and at the same time providing the vital nutriments to help the healing process.
Should you wish to hear of my success in healing deep wounds with pure honey from the hives, which I have done since 1973, I will be glad to relate it to you should it be of help to the medical profession there.
You can contact me on deenamary7667@aol.com for any questions. Retired RGN SCM NDN 1999
At Tue Sep 01, 04:56:00 PM 2009,
Anonymous said…
The comment above is incorrect. Protein amounts in eggs are no where near such that would put stress on your kidneys. An adult can easily consume the weight in grams of protein per day. A measily 13g in two eggs isnt much.
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