Some eggsperts would argue that eggs come as close to any perfect food as nature intended. This week, as part of our Community of Losers journey, let’s eggsplore if eggs are really what they’re cracked up to be and see if we can unscramble some eggsact facts.
Well, now that I got that out of my system...
Nutritionally, an egg is equivalent to an ounce of meat as a protein source. An egg has no trans fat, no carbohydrates and no sugars. It does, however, contain sodium as well as cholesterol, which is in the yoke or yellow part of the egg.
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Considered a great source of protein, a large egg only has about 75 calories and 5 grams of fat; however it does not contain any dietary fiber. While cholesterol in eggs is considered high, there are many essential nutritional benefits in eggs which may outweigh the cholesterol content.
More and more nutritionists now agree that eggs can, and should, be part of a healthy well-balanced diet when eaten in moderation. (Those of you on a low-cholesterol, heart-healthy diet should limit consumption to your healthcare provider’s recommendation.)
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Eggs are a complete source of protein (a large egg provides about 6.5 grams of it) and a source of all essential amino acids.
Eggs provide vitamins, minerals and phytonutrients necessary for good health and are a great source of healthy unsaturated fats.
They also contain B vitamins like riboflavin, and are packed with a B vitamin called choline, which is a major component of cell membranes that serve in brain function to transmit messages to and from nerves and muscles.
Eggs are also a rare non-meat source of Vitamin B12, which is essential for nervous system function and making new cells as well as DNA for our bodies.
An egg also contains phosphorus, which provides energy metabolism and contributes to bone health, and selenium, which is the only mineral that acts as an antioxidant in our bodies to strengthen our immune system, regulate thyroid function and prevent damage to cells.
While egg yolks are high in cholesterol, they are also rich in lutein. According to Dr. Elizabeth Johnson of the Jean Mayer USDA Human Nutrition Research Center of Aging at Tufts University, lutein may be linked to a decreased risk of age-related macular degeneration.
Eggs are also economical for a high-quality protein source, averaging only about 15 cents each. Although, by comparison, I remember my mother telling me how she and my aunt would barter two eggs for the price of a Saturday afternoon matinee. I dare say these days that same movie would cost about 46 eggs.
Eggs are versatile, portable and they come in their own carrying case.
Unless you have an allergy, dietary preference or specific dietary restriction against egg consumption, don’t be chicken! Include eggs as part of your healthy eating habits.
Now that we've learned all about the many wonders of the egg, just in time for Easter, I'd like to announce our Community of Losers winner for the month of March. An eggstra special congratulations to Denise Smith, who wins a wonderful basket of produce from . Congratulations, Denise!
Everyone is invited to join our Community of Losers. There are no fees. Please e-mail me for the details. As always, I hope to see less of you soon.
Sources: USDA Nutrient Database, American Journal of Nutrition, USDA Human Nutrition Research Center