Why Eggs are Good for You
First here's a chart
that shows the nutrient details of an egg.
egg, whole, hard-boiled
Nutritional value per 100 g (3.5 oz)
||647 kJ (155 kcal)
|Vitamin A equiv.
||140 μg (18%)
||0.066 mg (6%)
||0.5 mg (42%)
||1.4 mg (28%)
||44 μg (11%)
||225 mg (46%)
||87 IU (15%)
||50 mg (5%)
||1.2 mg (9%)
||10 mg (3%)
||172 mg (25%)
||126 mg (3%)
||1.0 mg (11%)
edible portion only. Refuse: 12% (shell). One large egg is 50
Percentages are relative to US recommendations
The below article is from Doctor Mercola who has a lot of interesting
information about eggs. Now he recommends eating eggs raw, and that's
where I'm going to have to disagree with him. He might be right about
about the nutrients from a raw egg, but man let's be serious eating raw
eggs is gross, and some other sources out there say that cooking
actually makes eggs more beneficial. Whoever is right I'm sticking with
lightly cooked eggs. I definitely agree with eating eggs from free range
chickens. They are more tasty and you can tell how much more healthy
looking the yoke is, and it's not really that much more than regular
eggs. Anyway here's what Dr. Mercola has to say about the egg, a food
that once was said to be terrible for us and is now on the come back
trail. -Tim the Hip2bifit Guy.
By Dr. Mercola
The idea that eggs, as a source of saturated fats, are unhealthy and
promote heart disease is a complete myth. While it's true that fats from
animal sources contain cholesterol, this is not necessarily something
that will harm you. On the contrary, the evidence clearly shows that
eggs are one of the most healthful foods you can eat, and can actually
help prevent disease, including heart disease.
For example, one 2009 study discovered that the proteins in cooked eggs
are converted by gastrointestinal enzymes, producing peptides that act
as ACE inhibitors (common prescription medications for lowering blood
pressure). This certainly flies in the face of 'conventional wisdom,'
and the latest findings support the stance that eggs are in fact part of
a heart-healthy diet.
Although egg yolks are relatively high in cholesterol, numerous studies
have confirmed that eggs have virtually nothing to do with raising your
cholesterol. For instance, research published in the International
Journal of Cardiology showed that, in healthy adults, eating eggs every
day did not produce a negative effect on endothelial function (an
aggregate measure of cardiac risk); nor did it increase cholesterol
A number of people have cholesterol levels that are too low. While
eating egg yolks is a great idea for a number of reasons, it will not
increase your cholesterol level. If you need to do that a fairly
reliable method is to use coconut oil. Usually about 2-4 tablespoons a
day are required to increase your cholesterol.
The Egg—A Source of Health Promoting Antioxidants!
In the featured study, the researchers examined the nutrient content of
egg yolks from hens fed primarily wheat or corn. They determined that
the yolks from these conventional chickens contain two amino acids with
potent antioxidant properties, which is important for the prevention of
cardiovascular disease and cancer:
Below, I will discuss the nutrient content of organic, pastured eggs,
which is far superior to conventional eggs. What's really interesting is
that conventional eggs, despite their inferior nutritional content still
were found to be such a potent source of heart healthy antioxidants! The
analysis showed that two raw egg yolks have antioxidant properties
equivalent to half a serving of cranberries (25 grams), and almost twice
as many as an apple.
The research also illustrates just how destructive cooking is. The
antioxidant properties were reduced by about 50 percent when the eggs
were fried or boiled, followed by microwaving, which resulted in an even
Although not specifically mentioned in the featured study, egg yolks are
also a rich source of the antioxidants lutein and zeaxanthin, which
belong to the class of carotenoids known as xanthophylls. These two are
powerful prevention elements of age-related macular degeneration; the
most common cause of blindness.
Additionally, as a side note, the amino acid tryptophan is also an
important precursor to the brain chemical serotonin, which helps
regulate your mood, and tyrosine synthesizes two key neurotransmitters,
dopamine and norepinephrine, which promote alertness and mental
activity. I mention this to remind you that the potential health
benefits of eggs certainly go far beyond heart health.
Not All Eggs are Created Equal
Eggs are also an incredible source of high-quality protein and
fat—nutrients that many are deficient in. And I believe eggs are a
nearly ideal fuel source for most of us.
However, there are two caveats:
Free-range or “pastured” organic eggs are far superior when it comes to
nutrient content, and
Cooking destroys many of these nutrients, so ideally, you’ll want to
consume your eggs raw (but ONLY if they’re pastured organic, as
conventionally-raised eggs are far more likely to be contaminated with
disease-causing bacteria such as salmonella)
An egg is considered organic if the chicken was only fed organic food,
which means it will not have accumulated high levels of pesticides from
the grains (mostly GM corn) fed to typical chickens.
Additionally, testing has confirmed that true free-range eggs are far
more nutritious than commercially raised eggs. In a 2007 egg-testing
project, Mother Earth News compared the official U.S. Department of
Agriculture (USDA) nutrient data for commercial eggs with eggs from hens
raised on pasture and found that the latter typically contains:
1/3 less cholesterol
1/4 less saturated fat
2/3 more vitamin A
2 times more omega-3 fatty acids
3 times more vitamin E
7 times more beta carotene
The dramatically superior nutrient levels are most likely the result of
the differences in diet between free ranging, pastured hens and
commercially farmed hens.
Should You Refrigerate Your Eggs?
Before we get into the issue of eating raw versus cooked eggs, let's
review the ideal storage method for your eggs. Contrary to popular
belief, fresh pastured eggs that have an intact cuticle do not require
refrigeration, as long as you are going to consume them within a
relatively short period of time.
This is well known in many other countries, including parts of Europe,
and many organic farmers will not refrigerate their eggs. In the U.S.,
refrigeration of eggs became the cultural norm when mass production
caused eggs to travel long distances and sit in storage for weeks to
months before arriving at your local supermarket. Additionally, the
general lack of cleanliness of factory farms increases the likelihood
that your eggs have come into contact with pathogens, amplifying the
need for both disinfection and refrigeration.
So, if your eggs are fresh from the organic farm, with intact cuticles,
and will be consumed within a few days, you can simply leave them on the
counter or in a cool cupboard. The shelf life for an unrefrigerated egg
is around 7 to 10 days.
When refrigerated, they'll stay fresh for 30-45 days. Keep this in mind
when purchasing eggs from your grocery store, as by the time they hit
the shelf, they may already be three weeks old, or older... USDA
certified eggs will have a pack date and a sell-by date on the carton,
so check the label. For more information about the date codes on your
egg carton, see this link.
How to Eat Your Eggs for Maximum Health Benefits
Quite a few people are allergic to eggs, but I believe this is because
they are cooked. When you heat the egg, the protein changes its chemical
shape, and this type of distortion can easily lead to allergies. When
consumed in their raw state, the incidence of egg allergy virtually
This distortion may be further magnified depending on the manner in
which it's cooked. Microwaves heat food by causing water molecules in it
to resonate at very high frequencies and eventually turn to steam, which
heats your food. But it also changes your food's chemical structure in
ways that regular cooking does not.
It is my belief that eating eggs raw helps preserve many of the highly
perishable nutrients, and the results in the featured study confirms
this as raw egg yolk lost about half of its antioxidant potential when
boiled, fried, or worse, microwaved.
Remember that most of the nutrition in an egg is in the yolk, not the
white which is merely protein and many have a texture problem when
eating them raw. The yolk on the other hand is loaded with nutrients,
like bioflavonoids, brain fats like phosphatidyl choline, powerful
antioxidants and sulfur. I have four raw egg yolks almost every day and
throw away the whites as I don't need the extra protein, but one can
soft boil or poach them I personally put my raw egg yolks over a bed of
dehydrated kale and cucumber pulp left over from juicing, along with a
whole avocado and some chopped red onions.
If you choose not to eat your eggs raw, poached or soft-boiled is your
next best option. Aside from microwaving, scrambling your eggs is one of
the worst ways to cook them as it oxidizes the cholesterol in the egg
yolk, which may in fact harm your health.
What about the Risk of Salmonella?
The CDC and other public health organizations advise you to thoroughly
cook your eggs to lower your risk of salmonella, but as long as they're
pastured and organic, eating your eggs raw is actually the best in terms
of your health.
The salmonella risk is primarily heightened when the hens are raised in
unsanitary conditions, which is extremely rare for small organic farms
where the chickens are raised in clean, spacious coops, have access to
sunlight, and forage for their natural food. The salmonella risk can be
high in conventional eggs, however, which is why I advise against eating
conventional eggs raw. One study by the British government found that 23
percent of farms with caged hens tested positive for salmonella,
compared to just over 4 percent in organic flocks and 6.5 percent in
How to Find Fresh Pastured Organic Eggs
The key to getting high quality eggs is to buy them locally, either from
an organic farm or farmers market. Fortunately, finding organic eggs
locally is far easier than finding raw milk as virtually every rural
area has individuals with chickens. Farmers markets are a great way to
meet the people who produce your food. With face-to-face contact, you
can get your questions answered and know exactly what you're buying.
Better yet, visit the farm and ask for a tour.
To locate a free-range pasture farm, try asking your local health food
store, or check out the following web listings:
USDA’s farmer’s market listing
If you absolutely must purchase your eggs from a commercial grocery
store, look for ones that are marked free-range organic. They're still
going to originate from a mass-production facility (so you'll want to be
careful about eating them raw), but it's about as good as it gets if you
can't find a local source.
I would strongly encourage you to AVOID ALL omega-3 eggs, as they are
some of the least healthy for you. These eggs typically come from
chickens that are fed poor-quality sources of omega-3 fats that are
already oxidized. Also, omega-3 eggs perish much faster than non-omega-3
Benefits of Cumin
The popular spice cumin has a long history of medicinal use. It has been
used to treat various symptoms including diarrhea, flatulence,
gynecological, and respiratory diseases. But a new study looked at a
different effect of cumin -- its ability to enhance memory and relieve
They say you need to drink sports drinks after a hard game in order to
replenish your electrolytes, but just what are electrolytes?
Mushrooms are a low-calorie food usually eaten raw or
cooked to provide garnish to a meal. Raw dietary mushrooms are a
good source of B vitamins, such as riboflavin, niacin and
pantothenic acid, and the essential minerals, selenium, copper
and potassium. Fat, carbohydrate and calorie content are low,
with absence of vitamin C and sodium.
and Healthiest Egg to Eat
What the egg industry
analyst say. What do the studies show are the healthiest eggs.
How the diet of a chicken makes all the difference, and can you
trust that "free range" really means "free range" eggs?
Between Insulin to Sugar - Insulin actually is the body's appetite
and supplements to fight inflammation
and prevention for women and men
To prevent osteoporosis weight lifting, resistance training, and getting
calcium and vitamin D is crucial
Fluoride Bad For Our
Could fluoride in our drinking water be hurting our health? Some doctors
Review of Jillian Michaels 30 Day Shred Workout DVD
Review of the levels and the exercises therein, plus my opinion on the
DVD as a whole.
Diet Diet Called the Replacement Diet If your 10lbs
overweight, 20lbs, 100lbs, ask how did I get here. Taking a wild
guess your first idea might be that you didn't exercise enough,
and you ate too much. So some of you might start exercising
which is great, but isn't enough in and of itself necessarily.
It's part of the equation. A lot of you will go on a bread and
water diet of some kind and lose weight rapidly only to go back
to your normal eating habits that put you in the place where you
needed a diet in the first place. This time of course since your
body is trying to compensate for your starvation diet decides to
conserve another 10 lbs.
the Healthy Snack
A study sought to evaluate the effect of an almond-enriched
low-calorie diet on body composition and metabolism in a weight
reduction program. The results showed that supplementation with
almonds, in contrast to complex carbohydrates, was associated
with greater reductions in weight and BMI, waist circumference,
fat mass, total body water and systolic blood pressure.
That's the good news, but there's bad news too. All of
almonds in North America are pasteurized and some may use
propylene oxide which is a highly toxic flammable chemical
compound, once used as a racing fuel.
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