Egg Nutrition

Egg nutrition and its effects on health has been a topic of a long running debate. The fact is eggs may increase the total cholesterol levels-good and bad in your body but it is still one of the nature’s most perfectly balanced foods.

Egg Facts:

• China produces most eggs, at about 160 billion per year.

• The chicken is one of the first domestic animals, appearing in China around 1400 BC.

• Eggs have always been a symbol of fertility and have been an icon of religious worship.

• There are 150 species of chicken and each can lay about 250 eggs per year.

• A fresh egg will sink in water, a stale one will float.

• All across Europe, eggs are used to tell fortunes. The most popular method is to carefully pierce the shell and catch drops of the egg white in a glass of water.

• In Britain the average person eats 172 eggs a year.

• There are no nutritional differences between brown eggs and white eggs.

• As the hen ages – her eggs increase in size.

• Just spin the egg to check if the egg is fresh or hard boiled. If it wobbles, it’s raw. If it spins easily, it’s hard boiled.

• The colour of the egg shell is not related to flavor, quality or nutrients.

• White shelled eggs are laid by hens with white feathers and ear lobes. Brown shelled eggs are by hens with red feathers and ear lobes.

 

Egg Nutrition and Health Benefits:

• Egg yolks are one of few foods that naturally contain Vitamin D.

• Egg nutrition profile: They a very good source of selenium, iodine, andvitamin B2 and a good source of protein, molybdenum, phosphorus, vitamin B5, vitamin B12.

• Eggs provide the highest quality protein you can buy, with all nine essential amino acids. They set the protein benchmark against which all other protein foods are evaluated as their protein composition is perfect.

• They are an important dietary source of both lutein and zeaxanthin – both important antioxidants that play an vital role in reducing the risk of serious eye disease.

• When eaten in moderation, they do not increase the risk of heart disease.

• They are a good source of choline, which is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

• Choline deficiency can also cause deficiency of another B vitamin critically important for health, folic acid. More than 90% of Americans are choline-deficient.

• Eating eggs may help lower risk of a heart attack or stroke by helping to prevent blood clots.

• A daily egg-whose yolk is a rich source of vision-protective carotenoids, including not only lutein but also zeaxanthin-may reduce the risk of developing age-related macular degeneration- AMD.

• Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet.

 

Eggs and Weight Loss:

Best way to lose weight is to eat a variety of nutritious and natural foods with protein and low fat, plenty of fibre from fruits, vegetables and whole grain cereal foods. Egss are low in calories with only around 80 kcals per medium egg – so they are great if you’re on a diet, especially combined with vegetables and salads as part of healthy balanced meals.

In a randomized controlled trial, 160 overweight or obese men and women were divided into 2 groups, one of which ate a breakfast including 2 eggs, while the other consumed a bagel breakfast supplying the same amount of calories and weight mass- an important control factor in satiety and weight loss studies. Participants ate their assigned breakfast at least 5 days a week for 8 weeks as part of a low-fat diet with a 1,000 calorie deficit. – Dhurandhar N, Vander Wal J, et al, FASEB Journal.

Compared to those on the bagel breakfast, egg eaters:

• Lost almost twice as much weight — egg eaters lost an average of 6.0 pounds compared to bagel eaters’ 3.5 pound loss.

• Had an 83% greater decrease in waist circumference.

• Reported greater improvements in energy.

Selecting and Storing Eggs:

• Check eggs that you buy for cracks or breaks, and be careful when taking them home in a shopping bag as they are very fragile.

• Eggs need to be refrigerated. Keep eggs in the original carton in the coldest part of your refrigerator.

• Throw away any cracked or broken eggs.

• It is best not to wash eggs before storing or using them as this can remove their protective coating.

Glycemic Index of Eggs:

Eggs have no significant carbohydrate content, therefore no effect on blood sugar levels. GI value of eggs is zero.

Return from Egg Nutrition to Glycemic Index home page 

Or take me back to Mediterranean Diet page 

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References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92: Egg Nutrition .

Dhurandhar N. Vander Wal J, Currier N, Khosla P, Gupta A. Egg breakfast enhances weight loss. The FASEB Journal. 2007;21:538.1. 2007.

Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.

http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html : Egg Nutrition .

http://www.muscle-and-fitness.co.uk/health/diet/ egg nutrition facts .html.

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