Eggs are not only inexpensive, but they're highly nutritious as well. They're a great source of protein (5.5 grams per egg with 68 calories) and they contain all 9 of the essential amino acids. We all know that proteins are essential for muscle growth and maintenance. They're versatile as well! There are so many ways that you can fix an egg (scrambled, boiled, poached, over-easy, etc.) Not only are they yummy and packed with protein, but they contain all kinds of health benefits as well. Eggs are an excellent source of choline (actually it's found in the yolk, the part that most people think is bad and detrimental to cholesterol). Choline is a key component of fat-containing structures in the cell membrane. Also they're a component of acetycholine, which is a neurotransmitter that carries messages to and from nerves. Studies have shown that people with a higher intake of choline (310mg compared to 250mg) had 20% lower inflammatory levels. They showed that subjects had lower levels of c-reactive protein, interleukin-6, and tumor necrosis factor alpha (all of which are markers of inflammation). In addition these are linked to heart disease, osteoporsois, cognitive decline and Alzheimer's, and Type II diabetes. Choline is even better when paired with betaine (spinach and beets). Inflammation is caused by oxidative stress. Betaine is formed from choline in the mitochondria, and this oxidation leads to mitochondrial redox stress. It is estimated that 90% of Americans are choline deficient. This is especially detrimental to pregnant women because choline is essential to brain and memory development of fetus. Eggs are a great source of lutein as well. Lutein is a carotenoid that prevents macular degeneration and cataracts. Most believe that spinach contains the highest levels of lutein, but yolks are actually a more bioavailable source that increase the lutein levels many times higher than spinach. Actually to maximize lutein absorption combine eggs and spinach (this is great because look in our archives from May and we have a recipe for eggs and spinach that it is absoultly delicious, doesn't sound or look so appealing, but trust me it's good); plus you'll benefit from the above mentioned combination of choline and betaine! Still more good news! Eggs are one of the only foods that naturally contains vitamin D (check last Tuesday's article). In addition it may lower the risk of breast cancer. Studies showed that women who ate at least six eggs per week had a 44% lower risk of breast cancer! Just another added bonus is that their high sulphur levels promote healthy hair and nails. Now let's address the biggest misconception that eggs increase cholesterol. Recent studies have actually shown that eating whole eggs improves blood lipid levels! They lower the risk of heart attack and stroke, and prevent blood clots. Protein in the yolks prolong fibrogens conversion to fibrin, which is where clumps of platelets are deposited to form clots. With all these wonderful things, how could we have ever doubted the "incredible edible egg". So feel free to go out and buy eggs (eat the whole egg!) and fix them any way that you like and enjoy!
Friday, July 16, 2010
Featured Food: Egg
Eggs are not only inexpensive, but they're highly nutritious as well. They're a great source of protein (5.5 grams per egg with 68 calories) and they contain all 9 of the essential amino acids. We all know that proteins are essential for muscle growth and maintenance. They're versatile as well! There are so many ways that you can fix an egg (scrambled, boiled, poached, over-easy, etc.) Not only are they yummy and packed with protein, but they contain all kinds of health benefits as well. Eggs are an excellent source of choline (actually it's found in the yolk, the part that most people think is bad and detrimental to cholesterol). Choline is a key component of fat-containing structures in the cell membrane. Also they're a component of acetycholine, which is a neurotransmitter that carries messages to and from nerves. Studies have shown that people with a higher intake of choline (310mg compared to 250mg) had 20% lower inflammatory levels. They showed that subjects had lower levels of c-reactive protein, interleukin-6, and tumor necrosis factor alpha (all of which are markers of inflammation). In addition these are linked to heart disease, osteoporsois, cognitive decline and Alzheimer's, and Type II diabetes. Choline is even better when paired with betaine (spinach and beets). Inflammation is caused by oxidative stress. Betaine is formed from choline in the mitochondria, and this oxidation leads to mitochondrial redox stress. It is estimated that 90% of Americans are choline deficient. This is especially detrimental to pregnant women because choline is essential to brain and memory development of fetus. Eggs are a great source of lutein as well. Lutein is a carotenoid that prevents macular degeneration and cataracts. Most believe that spinach contains the highest levels of lutein, but yolks are actually a more bioavailable source that increase the lutein levels many times higher than spinach. Actually to maximize lutein absorption combine eggs and spinach (this is great because look in our archives from May and we have a recipe for eggs and spinach that it is absoultly delicious, doesn't sound or look so appealing, but trust me it's good); plus you'll benefit from the above mentioned combination of choline and betaine! Still more good news! Eggs are one of the only foods that naturally contains vitamin D (check last Tuesday's article). In addition it may lower the risk of breast cancer. Studies showed that women who ate at least six eggs per week had a 44% lower risk of breast cancer! Just another added bonus is that their high sulphur levels promote healthy hair and nails. Now let's address the biggest misconception that eggs increase cholesterol. Recent studies have actually shown that eating whole eggs improves blood lipid levels! They lower the risk of heart attack and stroke, and prevent blood clots. Protein in the yolks prolong fibrogens conversion to fibrin, which is where clumps of platelets are deposited to form clots. With all these wonderful things, how could we have ever doubted the "incredible edible egg". So feel free to go out and buy eggs (eat the whole egg!) and fix them any way that you like and enjoy!
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