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Posted by on Jan 27, 2014 in Nutrition, Chewing It Over | 0 comments

6 Reasons to Love Eggs

6 Reasons to Love Eggs

Much thanks to professional advisories against eggs since the 1970s, and the subsequent steady decline of their consumption, coronary heart disease is still the leading cause of death in the U.S. Surprised?

Although, some people with metabolic abnormalities may indeed benefit from decreased dietary cholesterol intake, the reality of the situation is, hard and fast dietary rules do not benefit the public as a whole, and may actually have negative nutritional implications.

Let’s get something straight:

Eggs DO NOT cause heart disease.

The common mistaken argument is that eggs contain lots of cholesterol. Cholesterol leads to heart disease. Therefore eating eggs leads nerdto heart disease.

Anyone, who took nutrition the first year of college, will tell you that dietary cholesterol does NOT affect blood cholesterol, in healthy adults. This was just confirmed again in 2013, with researchers saying that there is NO association between higher consumption of eggs and heart disease in otherwise healthy people [1], [2].

It is important to mention that cholesterol itself does not cause heart disease. The LDL (low density lipoprotein) carrying the cholesterol in the blood becomes involved in heart disease, only when poor metabolism, diet deficiencies, or toxins destroy it, creating degenerated lipids that infiltrate the blood vessel and cause inflammation, ultimately responsible for artery and heart disease.

Here is some reasons to love eggs:

1-  Eggs are egg-ceptionally good for the heart.

Eggs are not only harmless, but beneficial to healthy people. They raise HDL (the good) cholesterol and induce small, dense LDL cholesterol to convert to the more benign large LDL [3]. All goods news for the workaholic ticker.

2- Eggs are an egg-cellent source of antioxidants.   

The discovery of antioxidants has raised lots of excitement and hope over the past little while. The oxidation reactions that naturally occur within the cells of our bodies are like a double edged sword, both crucial and damaging. They sustain life and can produce free radicals, notorious for instigating destructive chain reactions called oxidative stress. The state of chronic excessive inflammation or chronic oxidative stress is implicated in numerous illnesses such as cancer and neurodegenerative diseases.arn

Antioxidants are the terminator of these wicked reactions and offer protection to your health.

Eggs not only have have unique antioxidants, but they carry their highly absorbable forms. One study demonstrated that eating only 1 egg yolk per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthine by  a whopping 114-142% [4]. Lutein and zeanxanthine belong to the carotenoids class of antixidants and defend against macular degeneration and cataracts [5].

3- Eggs are egg-emplary in their quality protein and fat. 

Eggs have high-quality proteins and good fats. One large egg has 6 grams of protein with all 9 essential amino acids, and only 5 grams of fat compared to the ~7 grams found in 10 almonds.

The egg yolks contain the long-chain omega-3 fatty acid DHA, necessary for the brain and eye sight, and the long-chain omega-6 fatty acid (arachidonic acid), necessary for healthy skin, hair, libido, reproduction, growth and response to injury.

4- Eggs egg-cede expectations with their Vitamins and Minerals and some trace nutrients.  

Some of highly prized vitamins in eggs are A, E, D, B12, B6, B5 and B2 along with iron, phosphorous, calcium and selenium minerals. One egg contains 113 mg of choline, a trace nutrient that 90% of Americans most likely are not getting enough of [6].

yolk

Should you decided to include eggs in your diet choose omega-3 or pasture eggs, since they are more nutritious than factory-raised chicken eggs.

Pastured eggs (eggs from chickens that were free to forage for grass and insects) are of much higher nutritional quality than eggs from confinement chickens. Insects provide a higher DHA content, found exclusive in the yolk, and grass provides a higher vitamin E and carotene content, also found exclusively in the yolk. So why do you separate the yolk!?

 

5- Eggs are eggs-quisite with satiation.

eggsThey reduce perceived cravings and therefore less overall calorie consumption [7]. In an isocaloric breakfast experiment, those that had 2 eggs fared much better than those who had it’s caloric equivalent in bagel. Egg eaters had much more reduction in BMI, weight loss, waist circumference and body fat. [8]. Pretty nifty, huh?

 

6- Need more reasons to love eggs? Eggs are cheapeasy to prepare and taste great.

So there you have it. The goodness of eggs in a nutshell and, yes, it is all that’s cracked up to be. I love ’em and eat ’em on daily basis.

References:
[1] Egg consumption and risk of coronary heart disease and stroke
[2] Dietary cholesterol provided by eggs
[3] Eggs distinctly modulate plasma carotenoid
[4] Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk
[5] Lutein and Zeaxanthin Status and Risk of Age-Related Macular Degeneration
[6] Choline in the diets of the US population
[7] Short-term effect of eggs on satiety
[8] Egg breakfast enhances weight loss

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