Sadly, based on some faulty science, many people still believe that eggs are unhealthy and that they should be limiting the amount they consume. This happened because eggs contain cholesterol. But what the majority of people don’t understand is that 85% of blood cholesterol doesn’t come from food, but is produced in the liver in response to the consumption of processed sugar and carbohydrates. The healthy human body produces cholesterol as it is needed. You can read more about the ‘Cholesterol Myth’ here if you’re interested in learning more. The evidence clearly shows that eggs are one of the most healthful foods you can eat, and can actually help to prevent disease, including heart disease.
Eggs are one of nature’s nourishing treasure chests containing high quality and easy to digest protein. Most of the nutrition is found in the egg yolk. The yolk is loaded with B Vitamins, Omega 3’s, zinc, fat soluble Vitamins A, D, E and K, bioflavonoids, powerful antioxidants, phosphorous, selenium, calcium, zinc iodine, sulphur and brain fats like choline. Choline is also essential for the liver to function and for the health of the nervous system. Unless you are allergic to eggs, we recommend they are an important part of your diet.
But not all eggs are created equal
The nutrient content is far superior in free-range, organic eggs compared to conventional eggs. We suggest getting your eggs from a reliable, healthy source. Studies have found that free-range organic eggs can contain two-thirds more Vitamin A, twice the amount of Omega 3’s, three times the amount of Vitamin E and seven times the amount of beta carotene, just to name a few. These dramatically different nutrient levels are the result of the differences in diet and living conditions for the hens. Additionally free-range, organic eggs are from hens that aren’t fed antibiotics or any chemicals – instead they’re exposed to fresh air and sunlight and have much better nutrition and therefore healthier immune systems. Free-range organic hens are healthier so there is much less of a chance of salmonella infected eggs.
A practical takeaway
Eggs are a nutrient rich, natural, wholefood. They taste great, go with almost any food and are a cheap protein in comparison to free-range, organic meats. While many people may be concerned by a slightly higher price tag of free-range organic eggs, if you are serious about getting the most health benefits out of eggs that you possibly can, then dig a little deeper into your pockets for those few extra dollars, or source a supplier, friend or farmer that sells free-range, organic eggs at a cheaper price. Eggs really are an egg-ceptional food!
A few quick serving ideas
When a higher protein and fat breakfast (or meal) is consumed, you can maintain and stabilise glucose and insulin levels in the body and stay satiated for longer to prevent cravings and unhealthy snacking later on. Just a few more great reasons to include eggs in your diet.
Here are some of our favourite breakfast recipes based on eggs that will leave you feeling satisfied and provide steady and stable energy for the rest of your morning.
- Silver Beet and Goats Feta Quiche
- 4 Ingredient Banana Pancakes
- 3 Ingredients Pancakes
- Bacon and Eggs
- Breakfast Bowl
- Herb and Cheese Omelette
- Poached Eggs on Smashed Avo and Greens
- Simple Breakfast Frittata
- Turmeric Pancakes with Crispy Bacon and Fresh Herbs
- Eggs Benedict
Happy changing habits,
Changing Habits Nutritionist
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Majumder K, Wu J. 2009. Angiotensin I Converting Enzyme Inhibitory Peptides from Simulated in Vitro Gastrointestinal Digestion of Cooked Eggs. J. Agric. Pp. 471-475.
Nimalaratne C et al; 2011. Free aromatic amino acids in egg yolk show antioxidant properties. Food Chemistry. Vol. 129 (1), Pp. 155-160.
Zeisel SH, Blusztajn JK. 1994. Choline and Human Nutrition. Annu Rev. Nut. Vol 14, Pp. 269.
Karsten HD et al; 2010. Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Vol 25 (1), Pp. 45-50.
Leidy H, Ortinau L, Rains T, Maki K. 2014. Acute effects of higher protein, sausage and egg-based convenience breakfast meals on postprandial glucose homeostasis in healthy, premenopausal women (381.6). FASEB journal. Vol 28 (1), Pp. 381.
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