Eggs are an all-natural source of high-quality
protein and a number of other nutrients, all for 70 calories per large egg.
Cost-effective and versatile, the unique nutritional composition of eggs can
help meet a variety of nutrient needs of children through older adults.Plus,
eggs can play a role in weight management, muscle strength, healthy pregnancy,
brain function, eye health and more.
The confusion over eggs stems from their
cholesterol content. One large egg contains 213 mg of cholesterol, accounting
for two-thirds of the recommended daily limit. When
scientists learned that high blood cholesterol was associated with heart
disease, foods high in cholesterol logically became suspect. But after 25 years
of study, it has become evident that cholesterol in food is not the culprit --
saturated fat has a much bigger effect on blood cholesterol. Full-fat dairy
products and fatty meats are examples of foods that are loaded with saturated
fat and which trigger the body to produce cholesterol.
Nutrition In Eggs:
One egg has only 75 calories but 7 grams of
high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along
with iron, vitamins, minerals, and carotenoids.The egg is a powerhouse of
disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may
reduce the risk of age-related macular degeneration,
Vitamin D, critical for bone health and immune
function. Eggs are one of the only foods that naturally contain vitamin D.
Choline, essential for normal functioning of all
cells, but particularly important during pregnancy to support healthy brain
development of the fetus.
Lutein and zeaxanthin, antioxidants that are
believed to reduce the risk of developing cataracts and slow the progression of
age-related macular degeneration, a disease that develops with age.
Cardiometabolic Health:
Cardiometabolic health is a relatively new term
that encompasses cardiovascular and metabolic diseases, including type 2
diabetes and metabolic syndrome. Collectively, such conditions are the leading
cause of preventable death worldwide. They all share similar risk factors
(e.g., overweight/obesity, elevated blood pressure) which can be modified by
diet and lifestyle choices. The available evidence indicates that eggs, when
consumed as part of an overall healthy diet pattern, do not affect risk factors
for cardiometabolic disease. Recent recommendations from the American Heart
Association Heart and Stroke Foundation promote eggs as part of a heart-healthy
diet.
For
example:
- A randomized controlled study in people with metabolic syndrome showed that those consuming three whole eggs per day as part of a reduced carbohydrate diet experienced favorable changes in HDL-cholesterol, insulin sensitivity, and other aspects of the lipoprotein lipid profile
- A randomized controlled weight loss trial in people with diagnosed type 2 diabetes showed improved lipid and glucose markers following consumption of 2 eggs per day for 12 weeks.
- An egg-based breakfast, rich in protein (35% energy; 26.1 g egg protein), promoted glycemic control in people with type 2 diabetes and pre-diabetes relative to a high-carbohydrate breakfast.
The big source of Protein:
With 6 grams of the highest quality protein and
14 key nutrients, eggs provide the energy needed to keep you going. They are a
natural choice for a healthy, active lifestyle.
Eggs are one of the few foods considered to be a
complete protein, because they contain all 9 essential amino acids. “Essential”
means that our body can’t synthesize them from other components, which is why
we need to include them in our diet. Amino acids are considered the
"building blocks for the body" because they help form protein.
In addition to giving you energy, your body uses
the protein found in eggs to:
- build and repair body tissue and cells
- grow strong hair and nails
- build and maintain healthy muscles
- help fight infections
- help keep your body fluids in balance
To maintain a healthy, balanced diet, Canada's
Food Guide recommends eating 1 to 3 servings of meat and meat alternatives
every day, depending on age and gender. This includes a variety of protein
sources, such as meat, poultry, fish, beans, tofu, nuts, and eggs.
Consist of Omega-3:
First, let’s start by explaining what omega-3
fats are and why they’re good for you. Omega-3s are a type of polyunsaturated
fat, or healthy fat, known to help protect your heart. They are essential for
good health, but our bodies don’t naturally produce them, which is why we have
to get them from foods such as salmon, certain types of oils and nuts, and
omega-3 eggs.
Omega-3 eggs
We’ve all seen eggs labeled with omega-3 at the
grocery store and wondered how these differ from regular eggs. Omega-3 eggs are
produced by feeding hens a diet containing flaxseed, a known source of omega-3.
Flaxseed naturally contains alpha-linolenic acid (ALA), a plant-based type of
omega-3 fatty acid.
Egg Allergies to kids:
An average of two percent of the population
under age five develops an egg allergy. However, most children outgrow their
egg allergy by late childhood.
Despite the allergenicity of foods such as eggs,
experts do not encourage avoiding these foods when introducing solids to
infants. According to the 2016 National
Academies of Science, Engineering, & Medicine food allergy report, there
may be “benefits of introducing allergenic foods in the first year of life to
infants.
when a child is developmentally ready: around 6 months of age, and not
before 4 months.”
This is based on
studies showing a possible decrease in the development of food allergies when
food allergens are introduced at 4 to 6 months of age. This advice is consistent with
recommendations from the American Academy of Pediatrics.
Eggs Across The Lifespan:
Eggs contain a number of nutrients that are
essential throughout the lifespan:
High-quality protein contains building blocks
needed to support healthy bones and muscles. Research suggests that exercise,
along with optimal protein intake, can slow the effects of sarcopenia or
chronic age-related muscle loss.
Choline is essential for normal liver function
and brain health. It is especially important during pregnancy to support normal
fetal growth and development, and most pregnant women do not consume adequate
amounts of choline. Consuming eggs during pregnancy is one solution to choline
consumption issues.
Lutein and zeaxanthin are antioxidants that are
believed to reduce the risk of developing cataracts and slow the progression of
age-related macular degeneration, a disease that develops with age.
Weight Management & Satiety:
Obesity is a multi-factorial and complex health
issue. Current guidance for weight management encourages physical activity
along with consuming an overall healthy eating pattern which includes whole
grains, fruits, vegetables, lean proteins, low-fat and fat-free dairy products.
A growing body of research suggests that dietary protein, specifically, can
help promote satiety, facilitating weight loss when consumed as part of reduced
energy diets.
A study of overweight premenopausal women that
evaluated satiety responses to eating a turkey sausage and egg breakfast
sandwich versus a low-protein pancake breakfast showed better appetite control
and few calories consumed at lunch following the egg-based breakfast.
Eggs are easy to eat, well-tolerated by young
and old, adaptable to any meal, and inexpensive. Whether you prefer designer or
generic eggs, manage your egg intake over the course of a week. On days when
you enjoy eggs for breakfast, it's wise to limit foods high in cholesterol and
saturated fat for the rest of the day.
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