In my opinion, eggs get an awful rap in the world of nutrition, but to me they are an egg-cellent choice when it comes to eating healthy. ( More on this is a future post!)* Here some of my reasons for devouring a couple of them at least once a week:
• Protein. Protein is absolutely a necessary nutrient – it builds and maintains muscle, which helps reduce fat. It supports brain function and boosts our metabolism. And as part of a healthy meal, it helps us feel satisfied, longer. A study cited by Healthline showed that women who add 15 to 30% more protein to their daily meals consumed significantly less food overall.
• Choline. Choline has been hailed as “brain food,” because studies show it may reduce the risk of memory loss and cognitive lapse as we age. Remember that question I’m often asked: Should I eat the egg yolk? The answer is YES! Egg yolks are packed with choline. Choline is also necessary to maintaining healthy liver and nerve function, and energy and metabolism levels.
• Vitamins. Eggs also contain A, D, E, K and B complex. A and E are powerful antioxidants important to the health of eyes, bones, skin, immune system and so much more. D, a fat-soluble vitamin that helps your body absorb calcium, supports strong bones and teeth, and may prevent osteoporosis. K is important to ensure proper blood clotting and healing health. B complex is a group of essential nutrients that help us maintain energy by converting our food into fuel. B vitamins also help fight depression, mood swings and brain fog.
• Minerals. Two biggies, calcium and zinc. Calcium is necessary for healthy teeth and bones, and may reduce the risk of bone loss as we age. Zinc is critical for a healthy metabolism, immune system, and cell function, among its many powerful benefits.
• Omega 3s. You know this one – the same nutrient found in chia seeds, flax seeds and salmon/fish oil. Omega 3s reduce inflammation; improve bone and join pain; help boost brain function, and may lower the risk of Alzheimer’s, heart disease and stroke. Many studies show that Omega 3s also cut in half the risk of colon cancer, and lower the risk of prostate and breast cancer. (Healthline)
So when you have the choice of the whole egg or just the “egg whites” – eat the WHOLE EGG! The yolk contains some of the most powerful nutrients and antioxidants!
Remember, Bee Fitters, food determines how we feel and heal!
* Note: In a future post I will discuss why eggs got a bad rap in the world of nutrition. In recent years, however, research has provided us with a more accurate understanding of the difference between dietary cholesterol (in foods we eat) and blood cholesterol (the amount of cholesterol our bodies make). That is, 80 percent of our blood cholesterol is manufactured by our liver and our small intestine – not from the foods we eat. If you have been advised by your physician not to eat eggs, stick to his/her advice, and please show him/her this post and discuss the latest health information before including eggs back in your diet. Source: Crave Nutrition, April 2018)