Eggs And Nutrition And You

I love eggs and I hope you do too!

The average Australian will eat 18,100 eggs in their lifetime.

The Egyptians and Romans gave gifts of eggs to symbolise the cycle of life and the continuation of life after death. Many cultures revere the egg and for good reason.

The word “yolk” derives from an Old English word for “yellow”. Therefore, it is egg white and egg yellow

Eggs are an inexpensive, self-contained source of nourishment and an excellent source of protein. They are in fact considered a complete protein as they contain all the essential amino acids. Egg protein also can decrease appetite, resulting in a reduction in the caloric intake from the next meal and weight reduction.

Eggs are a nutritional powerhouse. They provide B vitamins, especially B12 (cobalamin), B9 (folic acid), vitamins A, D and E, iron, zinc, selenium, phosphorus choline and lutein. Egg yolks are one of the few foods that naturally contain Vitamin D.

Eggs are a great source of antioxidants, including glutathione. And they are a great source of omega-3 fatty acids. The ratio of omega-6 to Omega-3 in pasture raised hens is ideal – about 1:1. The omega-3 fats come from grass, insects, grubs and worms. Omega-3 fats are anti-inflammatory and contribute to heart and brain health.

A key ingredient in an egg yolk is lecithin (the source of choline.) Lecithin is found in every human cell and helps the body digest fat and cholesterol.

Choline is a complex essential nutrient involved in several diverse body and many people consume sub optimal levels of it. While choline can be obtained through endogenous synthesis, this is not normally enough to support body needs. As such, choline needs to be obtained from the diet. (PMID 30332744)

One large egg contains about 125 mg choline in the yolk.

The recommended daily intake of choline is 550mg/day for men and 425 mg/day for women. (PMID 30332744)

Human milk is rich in choline compounds. Human milk is the only source of choline for exclusively breastfed infants during the first six months of life, and is considered the optimal source of nutrition for infants by the World Health Organization.

Other sources of choline are meat, poultry, fish, beans, beef liver, chicken liver, lentils, milk, potatoes, quinoa, split peas, soybeans, spinach, wholegrain cereals, yeast.

Choline is a source of methyl groups needed for many steps in metabolism. The body needs choline to synthesize phosphatidylcholine and sphingomyelin, two major phospholipids vital for cell membranes. Therefore, all plant and animal cells need choline to preserve their structural integrity. In addition, choline is needed to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions. Choline also plays important roles in modulating gene expression, cell membrane signalling, lipid transport and metabolism, and early brain development. *

Eggs from hens that have been genuinely free-ranged (pastured) vs hens that have been raised in cages or indoors have superior nutrition content. And of course – we all want to support farmers raising happy hens.

If you want to know if your egg is fresh without cracking it – place in a bowl of water. Fresh eggs will sink and stale eggs will float.

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