Eggs - Nature's Multivitamin

Ronit Mor, ND

Eggs are so incredibly nutritious that they're often called "nature's multivitamin." The nutrients in them are enough to turn a single cell into an entire baby chicken.

However, eggs have been demonized in the past because they contain a large amount of cholesterol, which was believed to increase the risk of heart disease.
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But the truth is that despite being high in cholesterol, eggs don't really raise the bad cholesterol in the blood. In fact, eggs primarily raise the "good" cholesterol.

Despite all the warnings about eggs in the past few decades, studies show that they are NOT associated with heart disease. If anything, eggs are pretty much a perfect food for humans. They're loaded with protein, healthy fats, vitamins, minerals and unique antioxidants that protect the eyes. They are also an excellent source of Choline, a nutrient that is very important for the health of the brain and about 90% of people aren't getting enough of.

One large egg contains:

• High-quality proteins with a perfect amino acid profile
• Choline: 20-25% of the RDA
• Vitamin B12 (cobalamin): 9% of the RDA
• Vitamin B2 (riboflavin): 15% of the RDA
• Vitamin A: 6% of the RDA
• Vitamin B5 (pantothenic acid): 7% of the RDA
• Selenium: 22% of the RDA
• Loaded with Lutein and Zeaxanthin which protect the eyes (In one study, eating 1.3 egg yolks per day for 4.5 weeks increased blood levels of zeaxanthin by 114–142% and lutein by 28–50%)
• Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.
• 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.

Remember: almost all the nutrients are contained in the yolk, the white contains only protein.

Eggs are your best breakfast food:
They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety.

In one study that went on for 8 weeks, eating eggs for breakfast led to significant weight loss compared to the same amount of calories from bagels. The egg group:

• Lost 65% more body weight.
• Lost 16% more body fat.
• Had a 61% greater reduction in BMI.
• Had a 34% greater reduction in waist circumference (a good marker for the dangerous belly fat).

Remember: the nutrient content of eggs largely depends on how the hens were raised and fed!

Bottom Line:
Eggs are among the most nutritious foods on the planet and do not raise your risk of heart disease. Eggs for breakfast can help you lose weight.
Remember that The classic idiom “you are what you eat” applies just as well to farm animals as it does to humans. How animals, that are raised for meat, eggs and dairy, are treated can make a big difference in our diets and our ecosystem. So, please opt for eggs that come from humanely-cared, pasture-raise, organically-fed chickens. Click here for additional information...