I thought eggs had too much
cholesterol? Why are they considered a superfood? What exactly is a superfood?
Okay, relax. Let’s hatch this topic little by little (no
pun intended). First of all, superfoods are rich in nutrients and
antioxidants but low in calories. For the next few days, I would like to go
into detail about a few superfoods that I find important and I will try my best
to go as in-depth as possible. I decided to start off with eggs, they are so
common in many kitchens but I bet many of you were not aware of how nutritious they
actually were!
Believe it or not, eggs
have been found to be nutrient-dense foods. Not to mention, eggs are also a low
calorie food. It sounds to me like eggs certainly fit the definition of a
superfood. For a medium sized egg, you are consuming anywhere between 65-80
calories and about 6 grams of protein, making eggs an excellent source of
protein. The lean protein found in eggs helps curb your appetite, as well as
help build and repair your muscles after workouts. By now you are probably
wondering why we should consume this superfood other than its low in calories, and
let me tell you the answer is quite simple. Eggs help promote weight loss, they
help boost your memory, they contain many vitamins that aid in keeping your
muscles leaner, they promote healthy growth and muscle repair, they support
metabolism function, and last but not least, it is a great source of vitamins
and essential amino acids that help maintain your eyes, skin and hair in
healthier conditions.
Personally, I recommend
100% cage-free (or free-range) eggs or vegetarian/grain-fed eggs because they
are higher in omega-3’s, vitamin E, vitamin A, beta carotene, and vitamin D. Cage-free
eggs are lower in cholesterol and saturated fat (the reasons why eggs have been
given a bad rap over the years). As a matter of fact, researchers have shown
that the cholesterol found in eggs has nothing to do with promoting
cardiovascular disease.
Starting with the
fat-soluble vitamins, eggs contain vitamins A, D, E and K. Along with iron and
zinc, the aforementioned fat-soluble vitamins are found in the yolk. They also
contain vitamin B-6, B-12, riboflavin (aids in fat metabolism), small amounts
of niacin, thiamine and folate. Iron and vitamin B-12 are essential to the formation
of red blood cells. Vitamin B-12, sulphur, omega-3 fatty acids, keratin (best
source of keratin), and the many essential amino acids found in eggs promote
healthy growth of hair, skin and nails. The yolks contain a carotenoid called
lutein and as we mentioned before, vitamin A. Lutein acts as an antioxidant,
which is responsible for preventing age-related eye diseases while vitamin A
aids in preventing night blindness. Vitamin D helps absorb the calcium in your
body, preventing osteoporosis and maintaining strong bones. Vitamin D has also
been linked to promoting fat loss.
Calcium, phosphorus and
magnesium, found in the egg whites, are in charge of maintaining strong bones
and keeping other body tissues strong and healthy. Another important nutrient
found in eggs is called choline. Choline activates a neurotransmitter known as
acetylcholine, found in the brain. Once acetylcholine is activated it improves brain
function, it gives you a memory boost and better muscle control. Lastly,
selenium supports our immune system by protecting us against any chemical
damage inside our bodies.
My favorite
characteristic about eggs is that they are extremely versatile. You can eat
eggs for breakfast, lunch, dinner or even as a snack. You can scramble, boil,
poach or fry them. For breakfast, you can make an omelet with vegetables, a
breakfast burrito, scrambled eggs or simply eat a whole grain toast with a
sunny side up egg on top. As a snack or post-workout you could eat hard-boiled
eggs or deviled eggs (find a healthy substitute for mayo!). For lunch you could
eat an egg salad sandwich, you could chop up an egg in a salad. For dinner you
could make a quiche or an egg frittata and accompany it with a salad. There are
numerous ways of adding eggs into your nutritional plan. Remember, these are
just some ideas I had in mind to help boost the nutritional value of your
meals. Bottom line (literally), when you eat an egg,
don’t throw out the yolk… it is very nutritious!
Written by: Isabella Bedoya
Sources:
"A Beginner’s Guide to Superfoods #5:
Eggs." Men's Health. N.p., n.d. Web. 17 Aug. 2012.
<http://www.menshealth.co.uk/food-nutrition/superfoods/beginners-guide-to-superfood-eggs>.
"Eggs." - Free Range, Cage Free,
Organic, What's the Difference? N.p., n.d. Web. 17 Aug. 2012.
<http://www.organiclifestylemagazine.com/issue-7/eggs-free-range-cage-free-organic.php>.
"Eggs: A True Superfood." Fox
News. FOX News Network, 11 July 2011. Web. 17 Aug. 2012.
<http://www.foxnews.com/health/2011/07/11/eggs-true-superfood/>.
"Shop,
Eat, Live Well." Eggs: Superfood, Not Superfat. N.p., n.d. Web. 17
Aug. 2012.
<http://www.chicagonow.com/shop-eat-live-well/2011/12/eggs-superfood-not-superfat/>.
"There's a Cracking Idea! Eggs Are a
Superfood... and Eating One a Day Could Help You Lose Weight." Mail
Online. N.p., n.d. Web. 17 Aug. 2012.
<http://www.dailymail.co.uk/health/article-1256489/Eggs-superfood-boost-health-tackle-obesity.html>.
"Vitamins & Minerals in Eggs." LIVESTRONG.COM.
N.p., n.d. Web. 17 Aug. 2012.
<http://www.livestrong.com/article/350210-vitamins-minerals-in-eggs/>.
Photo Courtesy: http://i-cdn.apartmenttherapy.com/uimages/kitchen/2008_03_26-EggFreshness.jpg
