Whether you like them poached, scrambled, fried, boiled, or baked in a cake, eggs truly are one of nature’s greatest creations. They’re packed full of protein, contain all the essential amino acids and are a good source of Omega 3 fatty acids (if you choose the right egg)! Plus they’re one of the few dietary sources of vitamin D and choline. The humble egg really is one of the most nutritionally dense foods around!
As stated above, eggs are an incredibly good, and not to mention delicious, source of many vital nutrients. In fact, two eggs will provide you with:
- 12g of complete protein (1 egg has 6g of protein – 3g in the white and 3g in the yolk)
- Vitamins B1, B2, B5, B6, B12
- Aaaand all of the fat soluble vitamins; A, D, E and K
- An evenly balanced ratio of omega 3 to omega 6 fatty acids (assuming your eggs come from an organic, free range chooky)
- A good dose of choline! Not many other foods can brag about containing choline! Choline is as essential compound required for the health of cell membranes and neural tissues. Evidence suggests that dietary choline, aka eggies, helps to repair neurological damage and preserve memory!
- Lutein – incredibly important in preserving eye health and preventing cataracts and macular degeneration!
All of this is well and good, PROVIDING YOU EAT THE YOLK! Apart from half of the protein located in the white, all of these other nutrients come from the egg yolk! I know a lot of us have been scared into thinking the yolk is the bane of Satan’s existence with the amount of cholesterol it contains, and have therefore selected the egg white omelette over the full fat fry up, but you have to believe me, eggs don’t raise cholesterol!
I don’t even believe in cholesterol but if you do, research proves that egg yolk raises HDL cholesterol and has no impact on LDL, so there’s absolutely no reason to worry. If anything, I would be more concerned about the egg whites, which have been found to be the cause of many egg allergies and can actually contribute to leaky gut in susceptible individuals such as those with autoimmune diseases.
Because I suffer from autoimmune diseases, I am cautious of my egg white intake but eat the yolks freely in things like homemade mayo and eggy bulletproof chai to reap all of the nutritional benefits.
Which eggs should you eat
Eggs should be organic and free range not only for the chook’s benefit, but also yours. Free range, organic chickens are free to graze on grasses and bugs which increase the omega 3 content of their eggs whilst decreasing the omega 6 content. This is important given the ratio of omega 3 to omega 6 in the human body is supposed to be 1:1.
However, modern day sugar and seed oil consumption has made this ratio change to 1:3, 1:10 and even 1:30 in some people! Increased omega 6 consumption can lead to systemic (whole body) inflammation and this is what heightens your risk for a heart attack, not cholesterol or saturated fat!
Grain fed chickens have higher omega 6 fats given they are often fed soy and seeds. Pastured, grazing chickens also have lower stress levels as they are not confined in small cages. Stress also increases the omega 6 content of animals and their products and when we eat these products it does the same to our omega 3 to omega 6 ratio!
Plus, who doesn’t love the image of a crazy chicken running around with its friends in the wild grass! If it makes them happy, it makes us happy!