Okay so lets take a moment and look at how awesome and healthy the egg really is!
The Journal of the American College of Nutrition (JACN) researched and found that eggs are not only beneficial to ones health but also an economical source of nutrition (Applegate, 2000). According to the Recommended Daily Value, here is what two large eggs offers (Applegate, 2000):
Riboflavin: 30% Vitamin B12: 16% Vitamin D: 12% Vitamin A: 12% Vitamin E: 6% Vitamin B6: 8% Folate: 12% Protein: 20% Vitamin K: 62% Iron: 8% Phosphorous: 16% Selenium 34% Zinc: 8%
Not only are these nutritious vitamins and minerals in eggs, but research has found “that eggs supply significant amounts of carotenoids that may play a role in disease prevention” (Applegate, 2000 ). Lutein and zeaxanthin are forms of carotenoids and are also characterized as anti-oxidants “like compounds” which aid in the prevention of cataracts and blindness in the eldery (Bloomberg et al., 2000, as cited in Introduction: Nutritional and Functional Roles of Eggs in Diet). Choline has also been found in eggs, “A compound which is critical for brain and memory development in utero and early life” (Applegate, 2000).
Now here is the one that freaks most consumers out about eggs, and that is, its link to heart disease. Studies in the 1960’s found a correlation between heart disease and cholesterol because the foods used were “not only high in cholesterol but high in fat, high in saturated fat, and animal products, and low in fruits, vegetables and whole grains” (Applegate, 2002). All these dietary factors combined together create the perfect environment for vascular disease (Applegate, 2002).
Now let’s consider this study:
A study conducted by the Harvard Health Public School followed and documented a population of 114,000 nurses over a course of 14 years; their conclusion? “They found no difference in heart disease risk between those who ate one egg a week and those who ate more than one egg a day” (Lawrence, 2006).
The bottom line is, do not fear the egg and its yolk! Welcome the egg as part of a well -balanced and nutritious diet!
Food for thought.
Applegate, E. (2000). Introduction: Nutritional and functional roles of eggs in the diet. Journal of the American College of Nutrition , 19 (5), 495S-498S. Retrieved February 1, 2013, from http://www.jacn.org/content/19/suppl_5/495S
Lawrence, S. (2006, February 27). Eggs: Dietary friend or foe?. WebMD – Better information. Better health. . Retrieved February 1, 2013, from http://www.webmd.com/food-recipes/features/eggs-friend-or-foe