Eggs - Are they Good or Bad for Us?

In the recent past a lot of people have said that too many eggs are bad for us. Ever since cholesterol levels have been linked to heart disease, people have been afraid to eat foods containing cholesterol (including eggs). There is no evidence to support this.
Eggs are an inexpensive source of high quality protein. Egg protein, in fact, is so high quality that it is used as the standard to which the amino acid profiles of all other proteins are compared.
Despite being so nutritious many people try to avoid eating eggs or will separate the eggs prior to cooking and discard the yolks. They are convinced that the yolks are bad for them because they contain cholesterol. This is a myth.
Eggs are a capsule of nutrition and something I recommend my clients eat regularly, but no more than two per day. Eggs contain good quality protein and omega-3, as well as vitamins and minerals. One egg has about 5 grams of fat - but most of this is the "good" unsaturated fat that you need to be healthy. An egg contains only about 1.5 grams of saturated fat and no trans fat at all (trans fatty acids are the destructive fats to the body).
Eggs are packed with nutrition, providing 11 different vitamins and minerals and antioxidants. Eggs are one of the only foods that contain naturally occurring vitamin D. They contain B vitamins which are good for energy and the nervous system and also contain Lecithin, which is good for liver health and helps to balance the effect of bad fats in the body.
The way in which you cook your eggs will greatly affect how healthy they are. For example poached and soft boiled eggs are much better for you than fried eggs.
Cholesterol is not necessarily bad for you, it depends on the type of cholesterol. A type of blood cholesterol produced in the liver is the subject of concern and linked with heart problems. However,dietary cholesterol for most people, such as that found in eggs, as well as meat, seafood, poultry and dairy doesn't increase levels found in the blood.
According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. Eggs have been given the Heart Foundation tick of approval.
Protein is found in every cell, muscle and tissue of our body. Protein is required by the body for the growth, maintenance and repair of all cells, it is a major component of all muscles, tissues and organs and is vital for practically every process that occurs within the body.
Eggs are a complete and rich source of protein, with the egg whites containing a highly pure form of protein which is easily absorbed by the body. A large egg contains 6.3 grams of protein.

Eggs are beneficial for the eyes. According to one study, one egg a day may help prevent macular degeneration due to the carotenoid content, which are more readily available to our bodies from eggs than from other sources. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts.

Eggs promote healthy hair and nails because of their high sulphur and nutritional content. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

When we buy eggs at the supermarket they usually have a sell by date stamped on them, but it's hard to know how long they have been sitting on the shelf or how fresh they really are.
To test how fresh an egg is stand it in a bowl of water; if it lies horizontal it is very fresh, if it lies semi-horizontal it is generally a week old, and if it points straight up it is stale.
Try to eat organic eggs from free range birds - such eggs tend to have a healthier nutritional profile than eggs that are produced in a factory farm setting.
Diet does play an important role in how we feel, and if you have any questions please let me know, I'm always interested to follow your progress.
Best wishes,
Nick Dale
Tel: 9397 9124
Mobile: 0412 596789




Nick Dale, Naturopath Perth, Morley, Roleystone

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