Many of you remember that catchy jingle, “Brown eggs are local eggs, and local eggs are fresh!” Every time I see a brown egg, I sing that tune. The problem is that it was a marketing gimmick and 100% false, but that is ok; I still love it. The truth is that the color of an egg is determined by the breed of the chicken.
The egg has been villainized in the past due to the cholesterol it contains but researchers have debunked that myth. Eggs are now celebrated for their health benefits; my aim in this month’s missive is to encourage you to eat more of them. Here are the facts to convince you.
Eggs are sometimes called a ‘perfect protein’ as they contain all nine essential amino acids. Amino acids are the building blocks of proteins that are necessary for good health. One egg has 6 grams of high-quality protein. Starting your day off with protein helps sustain mental and physical energy throughout the day.
Eggs are rich in choline, an essential nutrient that promotes normal cell activity, liver function, and the transportation of nutrients throughout the body. A commuter rail for vitamins and minerals!
Eggs contain zero carbohydrates and zero sugar. They are obviously a great choice if you are trying to limit your carbohydrate and sugar intake.
Low cost. Eggs vary in cost (more on that below), but they are one of the lowest priced proteins.
Eggs are good for you and have no chemicals, preservatives, or hormones. Also, they are usually fresh as most eggs leave the farm within 24-36 hours of being laid.
Omega-6 content: The recommended daily intake is 4 milligrams per day, and one egg yolk can have 1.8 mg, depending on the quality of the egg. Omega 6’s are crucial for brain function and the regulation of metabolism.
Eggs also contain folate, vitamin D, iodine, and B vitamins. Folate is important for red blood cell formation and cell growth and formation. Folate is important prior to and during pregnancy. Iodine is essential for the function of the thyroid. Vitamin D helps the body absorb calcium and the B vitamins are important for a host of cellular functions.
Increasing egg intake has not shown to cause any appreciable increase in overall cholesterol levels.
An added benefit: Eggs have the lowest planetary impact among animal proteins!
The quality of the source does affect the nutritional value of the eggs. According to a 2003 Penn State study, Eggs that are “pasture raised” have twice as much Omega 3s, 3 times the Vitamin D, 4 times the Vitamin E, and 7 times more beta-carotene than caged eggs. The marketers like to play tricks on you so here are the definitions:
Caged: Hens are confined to cages with a 67-square inch space each. They never see the light of day and consume a corn or soy diet. Over 90 percent of eggs in the U.S. come from hens that are kept in cages for their entire egg-laying lives.
Cage-Free: These ladies have more room than caged hens, since each is given less than 1 square foot. Still, they’re not entirely “free,” since they’re confined to barns and consume a corn or soy diet.
Free-Range: Allotted less than 2 square feet per hen, these animals have more space than their caged and cage-free peers, but they don’t get outdoors as much as you may think. Some seldom get to see the light of day and many eat a corn- or soy-based feed.
Pasture-Raised: These ladies are given at least 108 square feet each and consume some feed and lots of grass, bugs, worms and anything else they can find in the dirt. They tend to be let out of the barns early in the morning and called back in before nightfall.
The pasture raised are more expensive but still economical considering their benefits. The cost of a dozen pasture raised eggs at Whole Foods is roughly $9.00. That is only 75 cents per egg! I know many of you remember eggs being $1.99 but those chickens are in cages and never see the light of day. They are fed only grains, which chickens don’t normally eat. This produces a less nutritious egg. Remember the phrase, ‘you are what you eat?’ Well, the same goes for hens and the eggs they produce!
In closing, embrace the egg! It is an inexpensive, high quality, nutritious food. See you next month!
Yours in Health,
Bob Scaccia PT
Scaccia/Dracut Physical Therapy
Milestone Fitness, Windham
*Initially written for the Pelham Evergreen Newspaper*
