A Dozen Reasons to Eat Easter Eggs
Tuesday, April 06, 2004
It's time to correct the unsubstantiated, outdated, unwarranted restriction on a valuable contributor to a nutritional diet. An abundance of peer-reviewed science clearly suggests a total lack of evidence linking egg consumption to increased risk of cardiovascular disease; and the carotenoids in egg yolks are very good for your eyes.
1) The American Heart Association has had a "Change of Heart" about eggs. Scientific studies show that saturated fat, not dietary cholesterol, is the main culprit in raising blood cholesterol levels.
2) Egg yolks contain very low amounts of saturated fat and they are easy to digest.
3) Eggs are rated as one of the cheapest sources of high-quality protein at a cost of less than 25 cents per egg.
4) Eggs are a low calorie nutritional powerhouse. They are protein packed with no carbs and varying amounts of essential vitamins and minerals.
5) Two eggs represent only 7 percent of the total daily caloric intake of a person on a 2,000 calorie diet and provide 20 percent of the daily value for protein.
6) Egg yolks contain the highest percentage of macula pigment lutein and zeaxanthin of all food sources. Dark green leafy vegetables are good sources of lutein and zeaxanthin, but not as good as egg yolks.
7) Egg yolks contain the higher proportion of vitamin and minerals. The yolk contains all of the egg's vitamin A, D, and E and most of the phosphorus, folate, manganese, thiamin, iron, iodine, copper and calcium. Zinc is found entirely in the yolk. The yolk contains all of the egg's fat and cholesterol, and 44 percent of the protein.
8) The egg white is made up of more that half of the egg's total protein, More than half of the egg's riboflavin and niacin are found in the egg white. Choline, magnesium, potassium, sodium, and sulfur are also found primarily in the white.
9) Eggs contain substantial amounts of folate, the B vitamin associated with the prevention of birth defects and cardiovascular disease.
10) Eggs are very rich in choline, which is an essential ingredient in the development of memory function and improved memory capability later in life.
11) Next to fortified milk, eggs are the best dietary source of vitamin D, which is essential to bone health.
Egg consumption and coronary heart disease: an epidemiologic overview: Kritchevsky SB, Kritchevsky D. American Coll Nutr. 2000 Oct;19(5 Suppl): 549S-5458 [ abstract]
Nutritional contribution of eggs to American diets. Song WO, Kerver JM. J Am Coll Nutr. 2000 Out;19(5 Suppl): 556S-562S. [ abstract]
Lutein and zeaxanthin concertrations in plasma after dietary supplementation with egg yolk. Handelman GJ, et al. Am J Clin Nutr. 1999 Aug;70(2):247-51 [ abstract]
Effects of dietary garlic on cholesterol metabolism in laying hens. Chowdbury SR,
Conjugated linoleic acids alter the fatty acid composition and physical properties of egg yolk and albumen. Watkins BA, Feng S, et al. J Agric Food Chem. 2003 Nov 5:51923):6870-6 [ abstract]