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Eggs: One Of The Most Nutritious Foods.

Bu!!$h!t Alert: Health Authorities Recommend That We Cut Back on Eggs!

 

With the introduction of low-fat dietary guidelines by governmental regulatory agencies in 1977, cholesterol along with saturated fat (both harmless) were blamed for cardio vascular diseases. For that reason, the health authorities recommended that we cut back on eggs, even though there is no evidence that they contribute to heart disease. Despite being high in cholesterol, eggs don’t raise the bad cholesterol in the blood.

Eggs are among the most nutritious foods on the planet.

Ket0 egg-consumption-in-usa

 

Since the year 1950, we have decreased our consumption of this highly nutritious food from 375 to 250 eggs per year, a decrease of 33%.

This has contributed to a deficiency in important nutrients like Choline –important participant of  many brain functions including memory and muscle control–   which about 90% of Americans aren’t getting enough of.

 

 

Eggs are nutritious

Eggs are among the most nutritious foods. Of course pastured or Omega-3 enriched eggs are better as they provide all key nutrients we need. A single large boiled egg provides …

  • 77 calories,
  • 6 grams of protein and
  • 5 grams of healthy fats, …

… and contains:

  • Vitamin A: 6% of the RDA.
  • Folate: 5% of the RDA.
  • Vitamin B5: 7% of the RDA.
  • Vitamin B12: 9% of the RDA.
  • Vitamin B2: 15% of the RDA.
  • Phosphorus: 9% of the RDA.
  • Selenium: 22% of the RDA.

Besides various other trace nutrients that are important for our health, eggs also contain some Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

 

Eggs are high in Cholesterol

A single large egg contains 212 mg cholesterol –recommended daily intake is 300 mg.

However, eating eggs does not raise cholesterol in the blood. That is because our liver produces daily large amounts of cholesterol. When we consume eggs, our liver simply produces less cholesterol.

Individuals respond to egg consumption differently:

  • In 70% of people, eggs don’t raise cholesterol at all.
  • In the other 30% “hyper responders,” eggs can mildly raise Total and LDL cholesterol.

Exception: People with genetic disorders like familial hypercholesterolemia or a gene type called ApoE4 may want to minimize or avoid eggs.

 

Eggs raise HDL Cholesterol (a.k.a. the “good” cholesterol)

Higher levels of HDL cholesterol contributes to lower risk of heart disease, and stroke. Regular egg consumption raises HDL (good cholesterol) level in our blood stream.

 

Eggs contain Choline

KETO Eggs baked ommeletCholine is an essential nutrient grouped with the B vitamins. Our body uses choline to build cell membranes. Choline also plays a role in neurotransmission.

Eggs contain more than 140 mg of choline. The adequate intake (AI) of choline is 425 milligrams per day for adult women. The AI for adult men is 550 mg/day. About 90% of U.S. population are getting less than the recommended amount of choline.

Most common signs of choline deficiencies are fatty liver and hemorrhagic kidney necrosis.

Women with diets richer in choline may have a lower risk for breast cancer. Some evidence suggests choline is anti-inflammatory.

 

Eggs turn LDL Cholesterol from small, dense to large

Having high levels of LDL cholesterol (“bad” cholesterol) is linked to increased risk of heart disease.

There are small, dense LDL particles and then there are large LDL particles. People who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.

Even if eggs may mildly raise LDL cholesterol in some people, it is a good thing that eggs turn the small, dense LDL particles into large LDL.

 

Eggs contain antioxidants

As we age, our eyesight tends to get worse. Some nutrients help counteract the degenerative processes that affect our eyes. Vitamin A deficiency causes blindness. Eggs help counteract that as they are high in Vitamin A.

Egg yolks contain large amounts of both Lutein and Zeaxanthin, two  powerful antioxidants that build up in the retina of the eye, reducing the risk of cataracts and macular degeneration.

 

KETO ChickensOmega-3 or pastured eggs lower Triglycerides

The nutrient composition of eggs differ based on how the hens were raised and what they were fed.

Eggs from pasture raised and/or Omega-3 fed hens tend to have much higher in Omega-3 fatty acids –Omega-3s reduce blood levels of triglycerides, a well known risk factor for heart disease. Eating such types of eggs is an effective way to reduce blood triglycerides.

 

Eggs are high in Protein

Proteins are the crucial structural and functional building blocks of the human body. Getting enough protein in the diet is very important.

KETO Eggs in glassEggs are an excellent source of animal-based protein, with a single large egg containing 6 grams. Eggs contain all the essential amino acids (proteins) in the right ratios, so we can make full use of them.

Eating adequate protein …

  • supports weight loss,
  • helps increase muscle mass,
  • lower blood pressure, and
  • optimize bone health.

 

 Eggs are highly fulfilling

Eggs score high the Satiety Index scale. That is because eggs are high in protein, and protein is by far the most fulfilling macronutrient. Eggs induce feelings of fullness and reduce subsequent calorie intake.

 

 

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