Friday, July 24, 2009

The Incredible Edible EGG

I've talked about how AWESOME eggs are before. They are SO GOOD for you!! I've also mentioned that my family eats A LOT of eggs!! So it's only right and proper that these beauties get a Fabulous Friday entry! One of my favorite health facts about eggs is that the QUALITY of protein found in eggs is second only to mother's breast milk. You're getting some GOOD protein here!! In addition to it being high quality protein you get 11.1% of your daily intake in one single egg!

Other things that I've learned from HERE are:
* LUTEIN. {If you remember, Spinach was packed with Lutein} The lutein found in eggs is EVEN BETTER than that found in spinach BECAUSE it's more easily absorbed and used. It is fat soluble {it can't be absorbed without fat being present}. Lutein helps prevent age-related macular degeneration and cataracts.
*CHOLINE. Choline reduces inflamation. Egg yolks are the best source of Choline; followed by soybeans.

I found a few other cool facts HERE:
* There are very FEW foods share the same diverse nutrient makeup available in a single egg!
* Most of the nutrients are found in the egg yolk
* The cholesterol found in eggs have given them a bad rap but in actuality we NEED that fat!!! Fat from healthy sources, like eggs, is GOOD; it's the fat from BAD sources, like fried foods that should be avoided. So EAT those eggs!!!

A couple things I also found from this last website I was pretty surprised by.
* You should buy FREE RANGE or CAGE FREE eggs. The nutritional value of eggs actually is HIGHER in free range!!
* Breaking the yolk when cooking {scrambled eggs} actually damages the proteins and fats!!

I got this next info from the Incredible Egg . org

Nutrient Content of a Large Egg

Nutrient (unit) Whole Egg Egg White Egg Yolk

Calories (kcal) 75 17 55
Protein (g) 6.29 3.60 2.70
Carbohydrate (g) 0.39 0.21 0.61
Total fat (g) 4.97 0.06 4.51
Polyunsaturated fat (g) 0.682 0 0.715
Monounsaturated fat (g) 1.905 0 1.995
Saturated fat (g) 1.55 0 1.624
Cholesterol (mg) 212 0 210
Choline (mg) 125.5 - -
Lutein & Zeaxanthin (mcg) 166 0 186
Vitamin A (IU) 244 0 245
Vitamin D (IU) 18 0 18
Vitamin E (mg) 0.48 0 0.44
Vitamin B6 (mg) 0.071 0.002 0.059
Vitamin B12 (mcg) 0.65 0.03 0.33
Folate (mcg) 24 1 25
Thiamin (mg) 0.035 0.001 0.03
Riboflavin (mg) 0.239 0.145 0.09
Calcium (mg) 26 2 22
Sodium (mg) 70 55 8
Potassium (mg) 67 54 19
Phosphorus (mg) 96 5 66
Magnesium (mg) 6 4 1
Iron (mg) 0.92 0.03 0.46
Zinc (mg) 0.56 0.01 0.39

Eggs are great. We eat them for breakfast in some form nearly every morning! They are cheap too which is even better!!


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