The Egg Always Comes First!
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Man has consumed eggs since the Neolithic age. Easy to procure, and simple to eat, in ancient times eggs were had as a rich starter to meals. Our ancestors knew the facts about eggs nutrition.
The Romans would crush the eggshell in the food plates to ward off any evil spirits attacking their food! They, too, knew the nutrition facts about an egg.
The innocent little egg has been ostracized and shunned from the society of healthy foods for far too long. Said to have high levels of cholesterol in the yolk, the egg lost its position as the number one superfood in the 70’s.
The learned physicians then declared that consuming eggs could impact heart and artery health. They also blamed egg among other cholesterol-rich foods for the growing problem of obesity in our nation.
Egg phobia ensued.
Thanks to advancements in medical studies, this accusation has since been lifted and our ‘egg’preciation has returned. Rather than place blame, it is time we took some time to understand how special this creation is.
Facts About Eggs Nutrition: Benefits of Eating Eggs!
While it is true that one large egg contains 195-250 mg of cholesterol, it is also true that eating one egg a day never gave anybody a stroke. Dietary fats, in combination of other lifestyle practices, are more responsible for clogging arteries.
Several studies have been conducted to debate the health risks eggs specifically the yolks pose. Most of them have concluded by saying that the body’s ability to metabolize cholesterol in different people is different.
What is too high for one could be very stable in another. They also affirmed that having one egg a day could not possibly pose certain heart risks to anyone.
In my humble opinion, I would say that compared to the nutritional benefit that eggs give us, the cholesterol angle really holds no value.
Facts About an Egg: The Egg Yolk
The yolk is the powerhouse of the egg. It contains many of the essential vitamins and minerals needed for the healthy functioning of our brain and nervous system.
Vitamin A: Vitamin A is an important vitamin that works to maintain healthy eyes. It helps in preventing loss of sight with age. Egg yolks contain close to 400 micrograms of vitamin A which is close to 40% of the required daily intake!
Vitamin D: One egg yolk has 218 IU of vitamin D, which is more than half of the daily needed requirements! Needed for strong bones and teeth, vitamin D is found aplenty in an egg!
Choline: Choline is one mineral that gets rarely talked about. A yolk contains 126mg of choline and this is about 25% of a pregnant woman’s daily needs. Choline is a key player in developing a fetus’s brain and enhancing memory function and the growth of cell membranes of the mother. Pregnant or not, choline is essential for all of us.
Lutein and Zeaxanthin: Ever heard of these two nutrients? They are the guys who prevent oxidation of the lens in your eyes. The human body doesn't naturally produce lutein and zeaxanthin so we need to eat foods that supply us with ample quantities of the two. Crack an egg and be sure you will be getting both! Apart from these, yolks also have Vitamin E, Biotin, Folate, Selenium, Niacin, Riboflavin, Zinc, and potassium among other nutrients.
The Egg White
The egg white, however, is the lesser evaded of the two constituents of an egg. The egg white basically acts as a shock absorber for the yolk.
Nevertheless, the white has its own nutritional benefits. Packed with generous quantities of low-fat protein, egg whites helps keep you full for long and also aids in cutting down cravings. Whites in their own right are full of essential vitamins like A, D and B12.
Another very important vitamin present in the white is vitamin B2, better known as Riboflavin. Riboflavin is necessary to prevent several conditions such as cataracts, migraine headaches, and age-related macular degeneration.
These are the vital facts about eggs nutrition. Now, that we are on the same page regarding the advantages of eggs, we need to figure out how we can pick the best and freshest ones.
Types Of Eggs
Eggs come in three grades, AA, A, and B. The AA and A ones are generally cover a small to moderate area when cracked open, with firm round yolks and thick whites. They sit high and have a bounce to them.
The grade B spread over a larger space when cracked and has weak yolks and watery whites.
After knowing the facts about eggs nutrition, don’t just buy any egg. Always consider purchasing free-range, pasture-raised, certified humane eggs when possible. More small farms in Texas are raising their chickens with free-range lifestyles. Check out Vital Farms and Genzer Farms for some beautiful, fresh and humanely raised chicken eggs!
