Nutrition In An “Egg Shell”

Eggs work very hard at providing good nutrition in an “egg shell.”

There is a wealth of nutrition, proteins and important antioxidants contained in one egg. Not only that but they are tasty, versatile, low in fat and economical. Recent research indicates that eggs have little if any effect on blood cholesterol levels, as the real culprit is saturated fat according to our source:

The following chart is based on one medium sized egg. The information listed below can vary according to the feed provided to the chickens.

Source: Royal Society of Chemistry/ MAFF 1991 The Composition of Foods (6th edition)

1Assumes edible portion = 89%
*No RNI **No RNI, for recommendations on fat ***Beyond age 65 years

Eggs: Complete Protein.

Eggs are one of the few foods considered to be a complete protein.

Of the 20 different amino acids important for body functions, 9 cannot be produced by our bodies, and must come from our diet. All 9 of these essential amino acids are found in eggs. Eggs, according to Nutrition: Concepts and Controversies written by Eva May Nunnelley Hamilton who has both a B.S. and M.S. in nutrition, Eleanor Noss Whitney, Ph.D., R.D. and Frances Sienkiewicz Sizer, M.S., R.D. have been designated the “reference protein” and “given a score of 100”. Other foods are measured against the standard created by eggs:

• Eggs have a chemical score of 100 and a net protein utilization (NPU) score of 100
• Milk has a chemical score of 93 and a NPU of 75
• Rice has a chemical score of 86 and a NPU of 67
• Beef has a chemical score of 75 and a NPU of 80
• Fish has a chemical score of 75 and a NPU of 83
• Corn has a chemical score of 72 and a NPU of 56

When diets lack an essential amino acid, the body is limited in its use of building protein. Also when amino acids are wasted there is a lack of proper protein to maintain body tissue.

Eggs provide children with the protein needed to grow and the energy they need to stay focused throughout the day. They provide adults with the protein needed to build and preserve muscles, stay energized, feel full longer, and maintain a healthy weight. Eggs provide the protein that older adults need to slow the rate of muscle loss associated with sarcopenia. Our muscles, organs, skin, hair, antibodies, enzymes, and hormones are all made from protein.

Antioxidant

The selenium found in an egg acts as an anti-oxidant protecting cell membranes from oxidation.

What About Cholesterol?

The cholesterol found in an egg is in the yolk, so a smaller egg contains less cholesterol; however our bodies require some cholesterol as it plays a vital role in insulating nerves, producing hormones, vitamin D and digestive juices. Cholesterol is used by infants to aid in the development of their young brains. According to the Australian Egg Corporation Limited “Recent research shows eating eggs has very little, if any, effect on blood cholesterol levels with the real culprit being saturated fat.”

Dr. Isadore Rosenfeld tells his patients” If you are healthy and your cholesterol level is normal, eat as many eggs as you like. However, reduce your intake of saturated fats (bacon, red meat, whole milk and other dairy products) and avoid the trans-fatty acids in junk foods, fried foods and potato chips. Eggs are one of the healthiest foods you can eat.”

Dr. Rosenfeld explains that the belief once was “since the plaques that narrow arteries in the heart, brain and elsewhere contain cholesterol” foods that are rich in cholesterol should be avoided. Now research indicates the cholesterol we eat has very little to do with the cholesterol levels in our blood. It is more important to be wary of eating too many foods containing high levels of saturated fats and trans-fats. This information can be verified here.

Eggs And Eye Health

Small amounts of lutein and zeaxanthin are found in eggs. Both these nutrients are part of the carotenoid family, similar to the beta-carotene found in carrots, and contribute to the overall health of our eyes. According to research, the lutein found in eggs is more readily absorbable by the body meaning that it is more beneficial than that found in other sources in the prevention of age-related damage, cataracts, night-blindness, and blindness.

Heart Protection

Lutein and Vitamin B12, found in eggs, also protects against the progress of heart disease according to the American Heart Association.

Bone Health

Vitamin D and calcium found in eggs help to support strong bones.

Brain Health

Half your daily requirement of choline is found in just one egg, and choline plays a major role in brain function and development.

Healthy Body Tissue

Vitamin A assists in protecting eye tissue, while riboflavin help keep body tissue healthy

Healthy Blood

Iron carries oxygen to the cells aiding in the health of the blood, while folate produces and maintains new cells, particularly red blood cells.

Protection From Cancer

Vitamin E which is provided in eggs is an anti-oxidant and protects against some cancers. Vitamin E also protects Vitamins A and C.

Strong Immune System

The zinc found in an egg plays a role in maintaining a strong immune system.

Thyroid Health

Eggs contain iodine which plays a role in the regulation of thyroid hormones and controls many

metabolic activities.

Eggs Are Versatile

Eggs are one of the few foods found not only in breakfast, lunch and dinner, but also appetizers, snacks, side dishes, main dishes, breads, desserts, and any number of food items. They add substance, eye appeal, nutrition, taste and are low in cost and fat. Do your body a favor and enjoy one today. Find a recipe to do just that. Eggs are all they are “cracked” up to be and more.

Dairy Delight Devils

Ingredients

• 6 hard-cooked eggs
• 1/2 package (10 oz.) frozen chopped spinach, thawed, drained and pressed
• 1/4 cup low-fat cottage cheese
• 2 tablespoons minced onion
• 1 1/3 tablespoons skim or low-fat milk
• 1 1/4 teaspoons lemon juice
• 1 teaspoon dried basil leaves, crushed
• 1/4 teaspoon salt, optional

Preparation

1. Cut eggs in half lengthwise.
2. Remove yolks and set whites aside.
3. In small bowl, mash yolks with fork.
4. Stir in remaining ingredients except egg white halves.
5. Refill whites, using 1 heaping tablespoon yolk mixture for each egg half.
6. Chill to blend flavors.