Throughout the world, eggs are one of the most affordable, versatile, and nutrient dense foods. At times controversial, due to the cholesterol content, eggs are now considered an important part of a healthy diet when eaten in moderation. Eggs are an excellent source of protein and other essential nutrients including choline, which the brain and nervous system require for the regulation of mood, memory, and the formation of the membranes that surround the cells.
Consider these specific health benefits that come with including eggs, and egg whites, in your diet:
Nutrient Powerhouse. A single egg provides around 6 grams of high-quality protein, essential fats, vitamins, and minerals that support various bodily functions. The combination of the egg white and yolk delivers an array of nutrients including vitamins D, E, B6, and B12, as well as folate, riboflavin, and selenium, contributing to overall well-being.
Brain Health. Eggs are particularly notable for their contribution to brain health. The high content of choline, a crucial nutrient found in the yolk, plays a significant role in cognitive development, memory, and the production of neurotransmitters. Choline is especially important for pregnant women, as it helps in the development of the fetal brain and nervous system. Additionally, the presence of B vitamins in eggs helps support the brain’s neurological functions and maintains healthy energy levels.
Immunity Support. The vitamin A in eggs supports the maintenance of healthy skin and mucous membranes, which act as barriers against infection. Selenium, another key nutrient in eggs, is a powerful antioxidant that helps prevent cellular damage, while vitamin B12 is essential for red blood cell production and overall immune health.
Protein Power. Protein is a vital macronutrient, and eggs are one of the simplest and most bioavailable sources. With all nine essential amino acids, eggs offer a complete protein source, aiding in muscle repair, maintenance of tissues, and the production of enzymes and hormones. Whether you’re an athlete, trying to build muscle, or just aiming to meet your daily protein needs, eggs can be a reliable, low-cost option. Additionally, egg whites, while lower in fat, still contain a significant amount of protein, making them a preferred choice for those seeking lean protein sources.
Healthy Pregnancy: Eggs are highly beneficial for pregnant women due to their rich content of folate***, which helps prevent neural tube defects in developing fetuses. Additionally, the choline found in eggs is essential for the baby’s brain development and can enhance the mother's brain health as well.
***Note: A lot of prenatal supplements contain folic acid, which is the synthetic form of folate. Folic acid is not always converted into folate, the bioavailable/usable form, especially those with MTHFR deficiencies. Talk with your naturopathic doctor to see if you need to avoid folic acid.
Healthy Eyes: Eggs contain antioxidants, specifically lutein and zeaxanthin, that are well-known for their role in protecting eye health. These carotenoids help reduce the risk of macular degeneration and cataracts, two common age-related eye disorders. These compounds filter harmful blue light and protect the delicate tissues in the eye from oxidative damage, making eggs an important food for long-term vision health.
The Cholesterol Controversy
A medium egg contains about 162 mg of cholesterol. Nutrition science experts had once recommended limiting the intake of eggs (particularly the yolk) for this reason. However, researchers have not identified a definitive link between egg consumption and risk of heart disease. Additionally, consuming eggs raises the body's level of HDL cholesterol, the type that is protective for the cardiovascular system, while lowering the "bad" LDL cholesterol.
Labeling Controversy
Egg labels can be unreliable because many terms, like "free-range" and "cage-free," are loosely regulated and vary in meaning depending on the farm. For example, "free-range" might only mean hens have limited access to a small outdoor area, while "cage-free" hens are still confined indoors with little space to roam. Additionally, terms like "natural" or "farm-fresh" are often used for marketing purposes without strict definitions. This inconsistency makes it hard for consumers to know exactly how the hens were treated or the quality of the eggs they’re buying.
Skip the labels and visit your local farmers' market! Buying local eggs offers several benefits, both for your health and the environment. Locally sourced eggs are often fresher, since they don’t have to travel long distances, which means better taste and a higher nutrient content. Supporting local farmers also helps boost the local economy and encourages sustainable farming practices, as smaller farms are more likely to prioritize animal welfare and environmental stewardship. Additionally, buying local eggs allows you to know more about how the hens are raised, giving you peace of mind about the quality and source of your food.
Egg Color
The color of an egg—whether white, brown, or even blue or green—comes from the breed of the hen and doesn’t indicate any difference in taste, nutritional value, or quality. For example, hens with white feathers and earlobes typically lay white eggs, while those with red or brown feathers often produce brown eggs. Some heritage breeds, like Ameraucanas, can even lay blue or green eggs. The primary difference between egg colors is aesthetic, and all eggs, regardless of shell color, offer the same nutritional benefits. The living conditions and diet of the hens have a far greater impact on the quality of the egg than its color.
Incorporating eggs into your diet is a simple yet powerful way to boost your nutrition, support brain health, and maintain overall well-being. Whether you're looking to increase your protein intake, support a healthy pregnancy, or protect your vision, eggs provide a wide range of benefits. While labels can sometimes be misleading, focusing on locally sourced, fresh eggs ensures you’re getting a high-quality product while supporting sustainable farming. Next time you’re planning your meals, consider the incredible versatility and health benefits of eggs—one of nature’s most nutrient-dense foods!
Resources
HealthLIne.com "Everything You Need to Know about Eggs." Accessed 13 Feb 2021: https://www.medicalnewstoday.com/articles/283659#benefits
Soliman, Ghada A. "Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease." Nutrients vol. 10,6 780. 16 Jun. 2018, doi:10.3390/nu10060780
NIH Office of Dietary Supplements: "Choline." Accessed 15 Feb 2021: https://ods.od.nih.gov/factsheets/Choline-Consumer/
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