Integrated Medicine of Philadelphia: Trojan Wurst 1: EGGS

As promised in my post Giving Thanks: Relationship in Food Preparation, I am following up with a post (or two or four) debunking some long held myths on specific foods. Lately, I’ve been slightly aghast at the continued belief that eggs (specifically their yolks) are “bad” for you.

Truly, I cannot think of a more gorgeous, perfect, natural phenomenon than the mighty egg. Even the packaging is nutrient rich and so amazing in it’s form and capacity. The egg is not called a perfect food for nothing: in Chinese terms, it’s the complete balance of yin and yang embodied. The idea of separating the yolk from the white practically seems barbaric; they belong together, and as a complete food, they are practically unsurpassed in their nutritional power and beauty. So let’s see what the research says.

Eggs contain a wide variety of nutrients that support good health and certainly never deserved a place on anyone’s “Foods to Avoid” list. The historical avoidance of course, was due to the high cholesterol content in its yolk. However, since your liver produces most of the cholesterol in your body, and it adjusts to what you eat, it turns out the natural fat and cholesterol in eggs is practically benign (in moderation). Major studies have proven they are not the culprit for risks of heart attack and stroke. Evidence that people who cook (scramble, boil, or poach) one for breakfast — versus eating a bagel with the same number of calories — bypass junk-food cravings and eat fewer calories for at least 24 hours; it turns out eggs make your body feel full longer. They actually strengthen your heart and help to control your blood sugar, and even boost your metabolism which can aid in weight reduction. Add to this the fact that eggs promote your ability to properly regulate the hormones that help you burn fat.

According to the Journal of Nutrition, eggs should be considered “the whole package”, because they’re inexpensive and contain “the highest quality of protein on the planet.” Egg protein has a score of 100 on the biological value index, meaning it contains all of the essential amino acids, and has a perfect score of 1.0 on the Protein Digestibility Corrected Amino Acid Index (PDCAA). These indexes measure a protein's completeness and quality. Eggs contain lutein which is known to protect you from inflammation. And many doctors today recognize inflammation as the real cause of cardiovascular problems, not cholesterol. As was mentioned in FAT FACTS, the source and quality of the food source is an important consideration. All saturated fats are not alike, as all cholesterol sources are not alike (and do not necessarily have a negative impact on the body).

Eggs also have a generous supply of B vitamins, which are also credited with helping to keep your heart healthy. In addition, eggs contain vitamin D, biotin, calcium, copper, folate, iodine, iron, manganese, magnesium, niacin, potassium, selenium, sodium, thiamine, vitamin A, vitamin B2, vitamin B12, vitamin E, and zinc. Riboflavin, like other B vitamins, is needed for energy metabolism or breaking down the foods you eat into energy your cells can use. Vitamin B12, found almost solely in animal foods, is important for making genetic material, or DNA, as well as red blood cells. All of the B vitamins are important for promoting a healthy nervous system. Selenium helps prevent cells from damage, promotes immune system health and is necessary for regulating the thyroid hormone. Because eggs are packed with selenium, a nutrient that can help keep your memory sharp and your thinking fast. According to the You Docs “People who get at least 55 micrograms (mcg) a day of selenium have cognitive test scores that put them in a league with people 10 years younger. An egg (14 mcg) on whole-grain toast (10 mcg) gets you almost halfway there. Round out your day with some albacore tuna (63 mcg for 3 ounces), turkey (27 mcg for 3 ounces), or Brazil nuts (a mother lode at 270 mcg per half ounce). Repeat the next morning.” Another trace mineral found in eggs, Molybdenum, according to the Oregon State University, is a key component of the enzyme sulfite oxidase, which is used to metabolize certain amino acids, or building blocks of protein. Like, iodine, selenium is important for proper thyroid function.

Recent studies suggest that eating whole eggs can raise HDL (High Density Lipids), your “good” cholesterol, and have little to no impact at all on your LDL (Low Density Lipids), which is your “bad” cholesterol. One such study was conducted at the University of Connecticut. It involved a group of men who ate 3 eggs every day for 12 weeks while on a reduced carb, higher fat diet. At the conclusion of the study, it was found that these men increased their HDL or “good” cholesterol by 20%, while their LDL or “bad” cholesterol stayed the same. Meanwhile, participants who ate egg substitutes saw no change in either cholesterol level.

Egg yolks are rich in two antioxidants known as lutein and zeaxanthin. The content of these antioxidants in an egg yolk varies and depends upon the hen's diet, however, it has been reported that the body's ability to utilize the lutein and zeaxanthin in egg yolks is better than that found in leafy greens, such as spinach, according to an article published in the "Journal of the American College of Nutrition" in 2004. Eating 1.3 egg yolks daily increases blood lutein and zeaxanthin levels significantly. These antioxidants promote eye health and those with increased blood levels experience lower rates of developing age-related macular degeneration.

As in all foods, the nutritional value is determined by its source and age. Eggs begin to loose their nutrition punch the older they get and eggs produced by organically fed, free range chickens are superior in their nutrition content. Look for a deep, rich, yellow yolk (bordering on bright orange) and non-watery whites. For irrefutable freshness confirmation, break open a fresh organic egg newly laid, and your jaw will likely drop open in wonder at the balanced beauty beheld.

this post was mostly gleaned from: