Naturally, we did not have the same variety of foods as we have now, but everything was fresh from the little “farms” in the vicinity. It was only in the 1990s that modern interference with food was introduced and became prevalent, changing the quality of our diet. As a result, we became an obese and diseased nation.

Because of this influence, our food is very different now. Huge industrialized farms raise thousands of chickens in very small cages where they barely have space to put their claws on the ground if they are not clustered on top of each other. They are so overcrowded that their droppings become part of their feed. They catch viruses and pass them on to each other, requiring antibiotic treatments. Conditions, we are told, are hygienic, but I have my reservations especially with so little space for them to run freely or breathe fresh air. Their feedstock has been altered by modern farmers. They are overfed and fattened with feedstock not compatible to their nature. Naturally, the quality of the laying hen’s diet shapes the nutritive value of the egg, i.e., what the hen eats impacts the nutritional value of its meat and the nutrient content of its eggs. The subject of my article today is about the valuable nutrients of fresh, organic, free-range eggs.

Eggs laid by free-range, organically-fed hen have a nutritional quality superior to any other single food, comparable to none. Both egg white and yolk are abundant in a variety of proteins, healthy fats, carbohydrates, vitamins, minerals, enzymes and phytochemicals, unusual in one kind of food, making it a wholesome nutrition.

The proteins in the egg are similar to the ones in red meat in their bioavailability and variety of essential and nonessential amino acids such as arginine, leucine, methionine, histadine, choline, lecithin, lysine, tyrosine, tryptophan, phenylalanine, aspartic acid, theonine, valine and more. The egg offers as much as 18 different amino acids, which provide the basic building stones for the human body. They are responsible for body and brain development and repair and regeneration of body cells and tissue. The body uses them to produce hormones, enzymes, antibodies and neurotransmitters. Very few animal source foods offer as many amino acids, which are also easily assimilated by the body. In view of the importance of some of these amino acids (choline and lecithin) for the development of the brains of fetuses and children, pregnant and breastfeeding mothers and children are strongly advised to consume them regularly.

Fats in the organic egg are rich in saturated (palmitic, stearic, and myristic acids) and polyunsaturated (omega-3-and-6) fatty acids. For some decades, the egg was accused of containing cholesterol, 424 mg, harmful to the cardiovascular system. In reality, only 27 percent of the egg fat is saturated fat whereas the rest comes from omega fatty acids. Recent studies suggest that moderate consumption of eggs (6 eggs per week) has no correlation with cardiovascular disease or stroke and poses no risk except for diabetes sufferers.

The egg yolk contains most of the fat while the white, the albumen, consists of 13 percent protein and the remaining is water. An organic egg yolk acquires its yellowish orange hue from plant pigments called xanthophylls. Lutein (the antioxidant in dark leafy greens) is quite abundant in the yellow part. Hens feeding on yellow corn and marigold petals produce orange egg yolks. Studies have shown that antioxidants like lutein and zeaxanthin and the mineral zinc in the egg can lower risk and prevent age-related macular degeneration (AMD) and cataract. Both are blinding diseases. These antioxidants keep the arteries free of blockage as well.

Lecithin, a fatty substance in eggs containing phosphorous (phospholipids), is an essential amino acid produced by the liver to flow into the intestines and then into the blood, which circulates it in the different systems and brain. It is required for many brain activities. It consists of essential fatty acids (omega-3-and-6), choline and the B vitamins, which can be effective in reducing attention disorders and learning disabilities in children; improving visual and verbal memory; enhancing muscular movement and coordination and delaying Alzheimer’s disease. The calming effect of choline decreases hyperactivity in children. Lecithin protects the myelin sheath, the fatty substance that coats the nerves. Lecithin in eggs blocks the absorption of cholesterol in the gut, keeping it out of the bloodstream. On the other hand, over-consumption of eggs can exacerbate attention deficit, hyperactivity, nervousness, restlessness, spasm and erratic behavior.

Choline, known as the “memory molecule,” is an important nutrient found in eggs. Choline combined with vitamin B5 has been shown in studies to stimulate the memory as well as cognitive skills. Lecithin is the best provider of choline; it also supplies phospholipids, which are essential for brain functions and performance.

Due to the importance of choline, egg consumption is needed to improve brain activities and cognitive skills and enhance the central nervous and cardiovascular systems. According to a Harvard study, eggs also protect against blood clots and strokes because of their richness in vitamin E. According to another study, choline in eggs reduces inflammation.

The subject about eggs is long and interesting. It needs more than one article to analyze thoroughly. I shall continue with my analysis and provide more details about them next week, inshallah. You can already start enjoying your daily egg without feeling guilty! But remember, it should be free-range and organic.
 
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
 
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