Eggs: A Superfood?!

            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>.

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"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/>.

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