Eggs - Yes they are a Superfood

Thursday, January 21, 2016

  Eggs Are Good For You

Yes, yay! Eggs ARE actually good for us. Eggs are one of those foods that has gotten a bad rap. Research that has proven the egg is a superfood is slow to hit the nightly news. Who wants to admit they were wrong? Certainly not the American Heart Association.

Eggs = cholesterol = heart disease = FALSE

Research has proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood. In fact, eggs raise HDL (good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL. (read the studies I've linked)
Eggs actually lower cholesterol levels
Research has not shown a link between eggs and increased risk of coronary heart diseast

So let's talk about why eggs are so good for you. Fried, scrambled, hard boiled, poached, raw (umm, can't stomach that one) they pack a lot of nutrition in that little yolk.
A single large boiled egg contains:*
•Vitamin A: 6% of the RDA.
•Folate: 5% of the RDA.
•Vitamin B5: 7% of the RDA.
•Vitamin B12: 9% of the RDA.
•Vitamin B2: 15% of the RDA.
•Phosphorus: 9% of the RDA.
•Selenium: 22% of the RDA.
•Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc
The average egg contains:  78 calories, 6 grams of protein and 5 grams of healthy fats.
Eggs also contain various other trace nutrients that are important for health.

Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. 
*authoritynutrition.com
Look at the rich orange coloring of that yolk! From a free range chicken.
Eggs contain the antioxidants, lutein and zeaxanthin, These nutrients are an essential component for eye health and defend against the damaging effects of free radicals. Studies have shown that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration.

Eggs contain choline. The choline in eggs is a crucial nutrient to help reduce the inflammation that leads to heart disease.

If you can get your hands on free range or pastured eggs, these are even better. They have more Omega-3s and are much higher in Vitamin A and E. Don't be fooled by a label that says "Cage Free".

Yes, these chicken are "cage free". Can you image what they eat?
(stock image)
Remember.....It doesn’t just matter what WE eat… It also matters what the food we eat, ate. And what vaccines they've had and antibiotic treatments, etc. Understanding? 

So thinking on this regard, not all eggs are equal in nutrition. It depends on how the hens were fed and raised.

Eggs from hens that are raised on pasture and/or fed Omega-3 enriched feeds tend to be much higher in Omega-3 fatty acids. Omega-3 fatty acids are known to reduce blood levels of triglycerides, a known risk factor for heart disease. Studies show that consuming Omega-3 enriched eggs is a very effective way to reduce triglycerides in the blood. In one of the studies, just 5 omega-3 enriched eggs per week for 3 weeks reduced triglycerides by 16-18%.
 Laurie feeding "her girls"

This is my friend Laurie. These are her free range chickens and a rooster in there somewhere. They lay the beautiful brown, tan, blue, green, pink and white eggs. Sometimes you even get an egg that's a double yoker! The egg yolk is so much richer in color. The taste of these eggs is so rich in flavor also. They are amazing and don't even compare to regular store bought eggs.



Eggs pack 6 grams of protein in them. Proteins are the main building blocks of the body. Getting enough protein in the diet is important. If you are not a big meat eater, like myself, then eggs are an excellent source of protein.

Another benefit of eggs is that they are very filling. Protein is a fulfilling macronutrient.
Because of this, when you have eggs for breakfast you are less likely to be snacking a couple hours later. In a study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

Isn't she beautiful? One of Laurie's girls.

You can't buy these at your big box grocery store!
"Indeed, the research consistently and reliably shows that the cholesterol you eat has very little impact on how much cholesterol is in your blood.
If that sounds weird, maybe this will help...
You see, your body makes cholesterol. Lots of it, in fact. Every single day you produce between 1 and 2 grams of it on your own. (That's 5-10 times the cholesterol in a large egg.)
The interesting twist? When you eat more cholesterol from foods like eggs, your body produces less of it. And when you eat less cholesterol from foods like eggs, your body produces more.
That's because you have a cholesterol "set point." Think of it like a thermostat that's largely determined by your genetics, exercise habits, and stress. Funny enough, diet plays a surprisingly small role.
And here's another thing... cholesterol isn't so bad for you anyway.
In fact, cholesterol happens to be one of the most important nutrients in your body.
It's in every cell membrane (outer layer). It's a requirement for growth (in infants and adults). And it's required for the production of many hormones.
If all this is true, then why do so many people tell you to avoid eggs?
Simple: Egg paranoia has been based on the old assumption that eating the yolks will raise blood cholesterol (and increase your risk for artery and heart disease).
And even though the research has disproven the hypothesis -- for most of the population -- the medical community has been slow to reverse recommendations.

Regardless, researchers have looked at the diets of hundreds of thousands of people. And they've suggested that consuming eggs every day is not associated with cholesterol problems or heart disease.
(There's only one possible exception here: diabetics and the 0.2 percent of the population with familial hypercholesterolemia. More research has to be done to confirm this.)
Interestingly, in controlled trials -- the best kind of research -- where people were instructed to eat up to three eggs per day while on a weight loss diet, good things happened.
These folks lost weight, decreased inflammation and either maintained or improved their blood cholesterol levels." (quoted from authoritynutrition.com)

My favorite way to eat a fried egg. Salt, pepper and turmeric. 

My dash of wisdom.... Have a hard boiled egg for lunch or slice one on your salad at dinner. Go ahead, eat an egg for breakfast. I'd suggest you hold off on the bacon and pancakes and toast with jelly though.

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