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The Incredible Egg

Eggs… I feel as though they got a bad wrap for a long time. For many years dietary guidelines recommended limiting eggs, in order to reduce cholesterol intake. But recent cohort studies have shown- in more 474,000 participant that there was no association between egg consumption and coronary heart disease or stroke. Now two things to note on these studies- the participants in the studies did not necessarily have other comorbid conditions that could further increase their chances of suffering from cardiovascular disease- such as diabetes. And the study looked at a consumption of 1 egg per day [1]. 


So what are the benefits of eggs? Eggs are a good source of protein, omega-3 fatty acids, and good fats, but they also are a good source of betaine and choline. Choline is important for cellular function, and detoxification of the body. Choline is also very important for a healthy nervous system. Betaine has several functions in the body, but an important one is that it helps reduce homocysteine in the body [2]. If you are not familiar with homocysteine- it is an amino acid- but too much in the body can cause inflammation and increase heart disease risk. 


Eggs are also a good source of Lutein and Zeaxanthin, these are important antioxidants found in the retina of eyes. Adequate consumption of Lutein and Zeaxanthin can reduce your risk of developing age related macular degeneration [3].


1 large egg contains about 6 grams of protein, 5 grams of fat, 2 grams of saturated fat, 1 gram polyunsaturated fat and 2 grams monounsaturated fat. Eggs also contain: Vitamin D, Calcium, Iron, potassium, Vitamin A, Vitamin E, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Biotin, Pantothenic Acid, Phosphorus, Iodine, Zinc, and Selenium. And again they have that choline, betaine, lutein and zeaxanthin that we talked about. 


So, go ahead, get your scramble on. Eggs are packed full of good nutrients. It's an oval of goodness. Side note: farm fresh eggs are going to have higher sources of nutrients. So when you can, shop local farm fresh eggs! Of find a neighbor with a chicken ;) 



References: 

Rong Y, Chen L, Zhu T, et al. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. BMJ 2013; 346:e8539.Zeisel SH, Mar MH, Howe JC, Holden JM. Concentrations of choline-containing compounds and betaine in common foods. J Nutr. 2003 May; 133(5) 1302-7. Bronwyn E, Natoli S, Liew G, Flood V. Lutein and Zeaxanthin-Food Sources Bioavailability and Dietary Variety in Age Related Macular Degeneration Protection. Nutrients 2017 Feb; 9(2): 120. 


Special shout out to my husband for this recipe.







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