Eat Your Eggs
As some of you may know if you have been following my Instagram, I got myself some gorgeous backyard chickens this summer. I admit I am a bit obsessed with my girls, Henrietta, Simply Red, Fluffer Nutter, and Pearly B. These crazy Chicks are fun loving birds that love to catch flies, eat worms, dig holes, and rejoice at all the fruit and veggie scraps I can dish out. They are now gifting me about 5 eggs a day in total. This has made me start thinking creatively about what to do about all these eggs. My family has been asking me what I’m going to do with all these eggs, after all… “you can’t eat eggs every day! They’re bad for your cholesterol and not super heart healthy.”
Well…
This bad reputation that eggs have been given has been part of the mainstream thinking for many years. This opinion is just that, an opinion, and more importantly the science behind these opinions has changed. (1) Eggs, I dare say, could be considered what some of us like to call a “superfood”. The term is trendy, but it is also quite accurate when we start looking at what is actually in an egg. Eggs contain a little bit of almost every nutrient our body requires, all in one self-contained amazing package. So, if you would indulge me for a bit let’s talk about eggs.
One egg is loaded with all of the following vitamins and minerals.
Vitamin A: 6% of the RDA
Folate: 5% of the RDA
Vitamin B5: 7% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Selenium: 22% of the RDA (1)
Now if all of the above were not enough, eggs also contain Vitamin D, Choline, Vitamin K, Vitamin B6, calcium and zinc. Wow!
Eggs also are packed with protein. One large egg has about 6 grams of protein. They are also a great source of healthy fats and cholesterol. This of course is where some of the negative reputation of the egg comes in. Fat and cholesterol are not the bad guys. Healthy fats can be saturated and unsaturated and found in plant and animal sources. Fats are the most energy dense nutrient we can consume and an essential nutrient to good health. The less processed and closer to the natural state, the better the fat is to consume.
Cholesterol is essential to cell formation, it is the building block of hormones like estrogen, progesterone, testosterone, DHEA, and vitamin D. Unless you have an egg-intolerance or have been diagnosed as a person whose cholesterol levels react to eggs (this is a somewhat rare occurrence) you can and should include eggs in your diet. (2) Eggs are a great source of omega-3 fatty acids which help to lower inflammation. Pasture raised and pasture fed chickens will produce eggs higher in omega-3’s, and higher in vitamin A. I definitely recommend that you try to buy pasture-raised or fed eggs. I know this can be cost prohibitive, but if you shop wisely you can find good deals on soy free, corn free, pasture-raised eggs. They are worth a little bit extra cash at the checkout counter. Sometimes I have to remind myself that the extra money spent on quality food will save me money spent down the road on doctor bills and poor health.
Okay so I’m feeling like I’m getting much to preachy, sorry…
I have one last reason why you should eat your eggs. This one is very personal to my family history. Eggs are a good source of Lutein and Zeaxanthin. These are two powerful antioxidants found to improve eye health. (3) Studies have shown that including these antioxidants in your diet on a regular basis can slow the development of cataracts and macular degeneration. Both my mother and father had cataracts. My mother has been struggling with macular degeneration, and glaucoma for many years. I have seen in real time the toll the slow decline in her vision is on her lifestyle and her mental wellness. I know that I am at risk for the same decline. This is why I am always looking for ways to include foods that will support our eye health. Don’t forget! Eggs also offer Vitamin A which is an essential nutrient needed for overall eye health.
Enough nutrient talk, let’s get down to business and make an eye healthy, immune supporting egg recipe that will not only make your taste buds happy, but will make the rest of your body happy, too.
I would like to offer you a recipe that is rich in dark leafy greens, full of vitamin A and calcium, sweet potatoes, loaded with vitamin A, and vitamin C, all of which are supportive of our eye health. Mushrooms, onions, and garlic all support our immune systems, and then of course a bit of full fat sharp cheddar, whole fresh milk and you guessed it, eggs.
I hope you try the recipe; I hope you learned everything you ever wanted to know about eggs, and I hope you are staying well and loving life.
Please reach out if you are interested in learning more about how to cook with whole nutrient foods. I would love to walk with you on your own personal journey to health and wellness.
I offer this info and recipe to all because I believe that good health is a right and not a privilege.
If you are struggling with health issues and desire guidance about nutrition, I always hold open space for those who may not be in a position to pay full price. Please reach out and I will be happy to talk about your situation and explore options in my free 30-minute consult.
This information is not intended as medical advice, this blog is about whole foods and clean cooking.
References:
https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#TOC_TITLE_HDR_7
Julie Briley ND, Courtney Jackson ND, (2016). Food As Medicine Everyday. Portland, Oregon: NUNM Press.
Delcourt C, Carrière I, Delage M, Barberger-Gateau P, Schalch W; POLA Study Group. Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study. Invest Ophthalmol Vis Sci. 2006 Jun;47(6):2329-35. doi: 10.1167/iovs.05-1235. PMID: 16723441.