The Amazing Egg
Eggs are a powerhouse food that balances the high protein of the egg white and the loads of vitamins, minerals, and fat in the yolk. I believe they are one of nature’s essential foods. The Mediterranean Diet targets 20-30% of your daily intake to be from protein. Two eggs deliver 12.6 grams of complete protein and are a great option to add to any meal. The yolk contains important vitamins like B12, which is used as the foundation of your nervous system and energy production in your body. The yolk is one of the few foods that contains Vitamin D which is essential in the development of strong bones, teeth and, in recent studies, is very important in the prevention of auto-immune issues and certain cancers. Yolks also contain vitamin A, lutein, and zeaxanthin, which are important to eye health by helping maintain good vision, prevent cataracts and macular degeneration. In addition, the yolk contains important antioxidants: Vitamin E, Selenium, folate, and iron for healthy blood.
As many of us have heard throughout the years, egg yolks also contain fat and cholesterol. Two eggs contain 11 grams of fat. 67% of this fat is heart healthy, Omega-3 containing unsaturated fat. So why did the American Heart Association and American Nutrition Association originally guide people to eat no more than three eggs per week? Originally it was thought that this high cholesterol food would increase people’s cholesterol values and increase their risk of cardiovascular disease. In January of 2020, the American Journal of Medicine did a large meta-analysis (statistical analysis of multiple studies) which compared 23 studies conducted around the world from 1966 – January 2020. The objective of the study was to investigate the association of egg consumption and cardiovascular disease. The study concluded that consuming more than one egg per day was not associated with an increase in cardiovascular disease, but with a reduction in risk of coronary artery disease. There have been other studies by the American Journal of Clinical Nutrition and British Medical Heart Journal that concluded the same results. Studies have determined that it was not the eggs that increased the risk for cardiovascular disease, but the fatty, processed bacon and sausage people often ate with the eggs.
Many people ask if brown eggs are healthier than white eggs? The answer is no, the color and size does not affect the nutrition of the egg. However, I do recommend buying organic eggs. Therefore, eat eggs in moderation (around 7 per week) and enjoy them with veggies instead of sausage and bacon. Try our healthy Mediterranean Egg Scramble and Deviled Eggs with Aleppo Peppers!
