Eggs really are egg-traordinary!
Eggs are a wonderful source of vitamins, nutrients and high-quality protein. They are cheap, easily available and can be prepared in a countless number of ways. Unfortunately, eggs have been given a bad reputation due to their natural cholesterol and fat content, which is found specifically in the yolk of an egg.
“I can’t eat eggs. I have high cholesterol.” This is a statement I have heard many times. It has been long believed that in order to reduce one’s serum cholesterol levels, one should avoid foods that contain cholesterol , specifically the yolk of the egg. Many individuals choose to go with Egg Beaters or egg whites in efforts to consume the high quality protein but without the fat and cholesterol from the egg yolks. However, the yolk is also home to a variety of nutrients that are vital in our diet. Here are a few key points about this great protein source that may help you re-think how you prepare your eggs.
- Choline: an essential nutrient that promotes cardiovascular and brain function and maintains the integrity or cell membranes. Choline is also a component of phosphotidylcholine and one of its uses is for treatment of high cholesterol. Yes, you read that correctly; a component of the egg yolk can actually help lower one’s cholesterol! Without adequate amounts of phosphotidylcholine, fat and cholesterol can accumulate in the liver.
- Lutein and Zeaxanthin: These two antioxidants are key players in eye health. Many eye-health supplements include a concoction of lutein, zeaxanthin and omega-3 fats; however, research suggests that the lutein found in eggs is absorbed more efficiently than when found in supplemental form. Lutein, which happens to be a carotenoid, is also better absorbed when consumed with a fat source (such as the fat found in the egg yolk). The same goes for all carotenoid sources such as sweet potatoes. This is why I always sauté my sweet potatoes in a small amount of coconut oil.
- Vitamin B12: This nutrient is essential for blood and nerve health. Vitamin B12 is only found naturally in animal products; however there are some foods that are fortified with B12 such as cereals and non-dairy milk substitutes. This is why it is vital for individuals following a vegetarian diet to find a good Vitamin B12 source or take a supplement.
In efforts to reduce calories, many people (including myself) take out the yolks of the eggs or purchase products like Egg Beaters. With knowledge of the healthy benefits of the egg yolk, it would be best to include at least 1 whole egg in the recipe when making an egg dish (omelet, scrambled, hard boiled). Items like Egg Beaters are more processed and contain preservatives, food dye and added chemicals so in my opinion, it is much better to go with the natural product.