We were raised to believe that eggs are the single healthiest food for growing children; hence, for a long time it was the staple food for breakfast along with a glass of milk.
Everything else was negotiable except these two food items; they were mandatory whether we liked them or not. Fortunately, then we had organic chicken and free-range eggs, which were hatched on small private farms. In contrast, the hens today are cooped in overcrowded two by two foot cages, stacked on top of each other with barely any space to breathe, let alone move.
Many of us are ignorant of the tampering of the food chain owing to the use of hormones, antibiotics, pesticides and non-organic feedstock.
Do you remember when Mad Cow disease struck? I will not dwell on that today but it was the ‘modified’ feedstock, which was one of the most significant reasons for this horrific disease.
The quality of the diet of layers (hens which lay eggs) has a direct impact on the nutritive value of the eggs, which affects us in our turn.
This is why I have decided to discuss the valuable nutrients of fresh, organic, free-range eggs and the reason they are superior to non-organic ones.
In recent decades, modern science and research has overturned the notion of eggs being healthy for us. Instead, they are accused of being high in harmful saturated fats and cholesterol, which are responsible for heart disease. In the last half of the 20th century, eggs have been blamed for everything from arterial blockages to strokes resulting in the medical community shunning eggs in their entirety.
Fear of the consequences of eating eggs has made many of us omit them from our diet plans. However, we are unaware of the fact that eggs are high in nutrition and essential to the brain and body functions. They contain essential and non-essential amino acids, healthy fatty acids (omega-3 fats when organic) and are full of important vitamins, minerals and even antioxidants.
Egg protein is similar to the protein in red meat in terms of bio-availability. Eggs also contain as many as 18 different amino acids, which are the building blocks of the human body triggering healthy enzymes that synthesize other nutrients. Some of these amino acids are arginine, leucine, methionine, histadine, choline, lecithin, lysine, tyrosine tryptophan, phenylalanine, albumin, aspartic acid, theonine, valine, and more.
Amino acids are also responsible for the development of the mind and body as well as the repair and regeneration of cells and tissues. The body uses them to produce hormones, enzymes, antibodies, immune cells, and neurotransmitters. Very few animal source foods offer as many amino acids as eggs do, and which are also easily assimilated.
Organic eggs are rich in saturated fats (palinitic, stearic, and myristic acids and polyunsaturated fatty acids (omega-3-and-6 fats).
For all the bad publicity, organic eggs actually contain only 27 percent of saturated fatty acids while the remaining fats come from the healthy omega-3 and -6 fatty acids.
A Harvard study indicates that eggs protect against blood clots and thus, strokes due to their rich vitamin E content, which acts as an anti-coagulant.
In view of the importance of some of these amino acids (choline and lecithin), the omega-3 fats and folic acid are strongly recommended for pregnant women and mothers who are breast feeding as they enhance the development of the brain of fetuses and infants. Albumin, an important nutrient found in eggs is necessary during pregnancy, too.
The egg yolk contains a variety of fats, nutrients, and antioxidants, while the egg white offers albumin and 13 percent of proteins.
Organic egg yolks acquire their yellowish-orange hue from plant pigments called xanthophylls. Lutein, the antioxidant in dark leafy greens, and zeaxanthin, which is good for the eyes, brain and memory, are also in abundance in the egg yolk. These phytocompounds guard against blindness and memory from decline and promotes overall wellness. Hens, feeding on yellow corn and marigold petals in pastures, produce dark orange yolks, offering more antioxidants.
Lecithin is an amino acid that supports liver cleansing, makes choline and phospholipids, and goes from the intestines to the blood to circulate in all the systems and the brain. Both lecithin and phospholipids are essential for many brain activities and responsible for good cognitive performance. Lecithin in eggs blocks the absorption of cholesterol in the gut, keeping it out of the bloodstream. Thus, it is beneficial for the cardiovascular system and heart.
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, activate cognitive skills, and improve mental performance. Due to their choline content, eggs enhance brain signals and neuron communication abilities and improve the conditions of the central nervous and cardiovascular systems. Lecithin in eggs is the natural precursor of choline and phospholipids are the ideal nourishment for the brain.
Eggs also provide a variety of necessary vitamins like A, Bs, E, and D. The latter is rarely found in everyday foods; it is needed for building bones, fighting infection, and boosting immunity and is easily assimilated in the body. Vitamin A is also required for the skin, vision, hair, lungs, and immunity as well.
The egg’s B-complex vitamins, like B2, B5, B6, B9, and B12, are important for brain functions and the protection of nerves, too. B9, which is folic acid, is needed to build red blood cells, which are important for oxygen circulation in the brain, body, organs, and central nervous system. It is needed for energy and for normal fetal brain development.
Eggs contain a plethora of minerals. They come in a large variety such as iron, calcium, phosphorous, potassium, chromium, selenium, sulfur, and zinc, which are necessary for the brain, heart, cells, skin, bones, and immune system. Selenium makes the immune-boosting antioxidant, super-oxide dismutase (SOD). Sulfur (also found in garlic, onions, and the cabbage family) is particularly high in eggs (you can tell from the strong smell), making them a good protection against infections, winter colds, and cancer.
There is a big difference between nutrients in free-range organic eggs and non-organic commercial eggs. I shall discuss this aspect in the next two episodes, which will also extol more on the benefits of this staple food that is so nutritious.
Reference:
• Internet
• Use Your Brain to Change your Age by Dr. Daniel Amen, MD
• Are Eggs Actually Healthy? By Julie Daniluk. R.H.N.
N.B.:
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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