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Ralph Teller

Eggs - The Next Best Thing to Mother's Milk!

by Ralph Teller

Eggs - No other Natural Food has Higher Quality Protein

Eggs are the next best thing to Mother's Milk! Eggs have been eaten by mankind for millennia No other natural food has higher quality proteins. Eggs also contain 39 important vitamins and minerals.

Popular choices for egg consumption are chicken, duck, roe, and caviar, but by a wide margin the egg most often humanly consumed is the chicken egg.

Eggs supply all essential amino acids for humans, and provide several vitamins and minerals, including retinol (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. They are also a single-food source of protein.

All of the egg's vitamin A, D, and E are in the egg Yolk. The egg is one of the few foods to naturally contain vitamin D. See Vitamin D Health Benefits, Vitamin D Synthesis and Food Sources, Risks of Vitamin D Deficiency, and Photoprotection

The Yoke also contains all of the fat, slightly less than half of the protein, and many of the other nutrients, including zinc, calcium. The Yoke also contains all of the choline, and one yolk contains approximately half of the recommended daily choline intake. Choline is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development.

A large egg yolk contains approximately 60 Calories (250 kilojoules). The egg white contains about 15 Calories (60 kilojoules). A large yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol. The egg whites contain more than half of the egg's total protein, niacin, magnesium, riboflavin, sodium and potassium.

Egg Nutrition Facts as a % Daily Value

1 Egg (cage-free organic) provides the following recommended nutritional daily value:

Vitamin A: 10%
Calcium: 2%
Vitamin E: 25%
Riboflavin: 15%
Folate: 10%
Iodine: 40%
Vitamin C: 0%
Iron: 4%
Thiamine: 2%
Vitamin B6: 4%
Vitamin B-12: 20%
Zinc: 4%
Vitamin D:20%
Selenium: 60%
Sodium: 7%
Potassium: 5%
Magnesium: 3%
Pantothenic Acid: 19%
Protein: 34%

Chickens are what they Eat Also!

Surprise . . . surprise, chickens are what they eat also! The diet of the laying hens can greatly affect the nutritional quality of the eggs! For instance, chicken eggs that are especially high in omega 3 fatty acids are produced by feeding laying hens a diet containing polyunsaturated fats and kelp meal. Pasture-raised free-range hens which forage largely for their own food also tend to produce eggs with higher nutritional quality in having less cholesterol and fats while being several times higher in vitamins and omega 3 fatty acids than standard factory eggs.

Eggs and Cholesterol

Over the last few years, many researchers have done further studies on the benefits of eggs. Consistently, the findings indicate that eating eggs every day does not increase levels of "bad" cholestrol in the blood.

Cholesterol is essential for life. It is produced naturally in our bodies and forms a basic part of all our cells. Cholesterol helps to regulate our hormones, helps us utilize Vitamin D and helps us digest food. Cholesterol helps produce testosterone in men. See How to Increase Testosterone Levels Naturally, The medical community has found that too high cholesterol levels can increase heart disease risks. It's important to watch cholesterol levels and their is 'good' and 'bad' types of cholesterol. More on cholesterol in a subsequent article.

More about Ralph Teller. See Ralph's 1Vigor Log Calendar.

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Articles on Eggs

PublicationIncredible, Edible Egg, American Egg Board

PublicationNutrient Content of One Large Egg, Egg Nutrition Center

PublicationEgg Nutrition Information and Other Egg Information, Livestrong

PublicationNutrition and Health - The Good News About Eggs, Alberta Egg Producers

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