The Health Benefits of Eggs

Eggs are a common food source and have been eaten by humans across the world for thousands of years. Eggs are produced by the female animals of many different species, but by far and away the most common choice for consumption is the egg of the chicken.

The US is regarded as the world's largest exporter of eggs and it is estimated that in 2014, 256 eggs will be produced for each member of the population - the highest rate of production in the past 8 years.

This Medical News Today Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown for eggs, an in-depth look at their possible health benefits, tips on how to incorporate more eggs into your diet and any potential health risks of consuming eggs.

Nutritional breakdown

Eggs contain many vitamins and minerals that are essential parts of a healthy and balanced diet. Below is a list of nutrients that can be found in eggs, along with a brief summary of what they are useful for:

• Vitamin A: maintains the skin, immune system and normal vision.
• Vitamin B2 (riboflavin): aids energy metabolism, red blood cells, vision and the nervous system.
• Vitamin B12: aids energy metabolism, red blood cells, the immune system and the nervous system.
• Vitamin B5 (pantothenic acid): aids energy metabolism and mental functioning.
• Vitamin D: keeps bones and teeth healthy and aids absorption of calcium.
• Vitamin E: keeps the reproductive system, nervous system and muscles healthy.
• Biotin: aids energy metabolism, maintains skin, hair and the immune system.
• Choline: aids fat metabolism and liver function.
• Folic Acid: aids blood formation and tissue growth during pregnancy.
• Iodine: aids thyroid gland function, maintains the skin and nervous system.
• Iron: assists red blood production and the transportation of oxygen throughout the body.
• Lutein and zeaxanthin: maintain normal vision and protect from age-related eye disease.
• Phosphorus: maintains bones and teeth and aids energy metabolism.
• Protein: needed for building and maintaining muscle, organs, skin and tissue, and producing antibodies, enzymes and hormones.
• Selenium: protects cells from oxidative damage, maintains the immune system and aids thyroid gland function.

Eggs are considered to be one of the best sources of protein available. One medium-sized egg weighing 44 g typically contains 5.53 g of protein. Nutritionists often use eggs as a point of comparison when assessing whether another food is a good source of protein or not. Around 12.6% of the edible portion of an egg is protein.

A medium-sized egg typically contains 5.53 g of protein and only 63 Calories.

Around 9% of an egg's content is fat, found almost exclusively in the egg's yolk.

The majority of fat in an egg is that which is generally regarded to be the most healthy; approximately 38% is monounsaturated and 16% is polyunsaturated, with only 28% being saturated.

Eggs are also a rich supply of long-chain omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA) which helps with the maintenance of brain function and normal vision.

These fatty acids are most commonly found in oily fish and so eggs provide an alternative source for people that are unable to eat fish.

Cholesterol

Eggs are also known for containing cholesterol. One medium-sized egg weighing 44 g typically contains 164 mg of cholesterol.

In the past, dietary cholesterol was considered to be something that could increase the risk of conditions such as coronary heart disease. Experts believed that high levels of dietary cholesterol significantly affected the levels of LDL cholesterol (also known as "bad" cholesterol) in the body.

The problem was that dietary cholesterol is, more often than not, found in foods that contain high levels of saturated fats. Further research has managed to separate the effects of dietary cholesterol and saturated fat and found that dietary cholesterol increases the levels of both LDL cholesterol and HDL cholesterol (also known as "good" cholesterol).

The changes were also small in comparison with those instigated by saturated fat. Aside from this, the increase made to good cholesterol levels balances out the increasing levels of bad cholesterol. As eggs are low in saturated fats, the effect that they have on blood cholesterol is deemed to be clinically insignificant.

Possible health benefits

As suggested by their wide nutritional content, there are several health benefits that can be derived from eggs:

• Strong muscles: the protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
• A healthy brain: eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory and the metabolism.
• Good energy production: eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
• A healthy immune system: likewise, vitamin A, vitamin B12 and selenium are all key to keeping the immune system healthy.
• Lower risk of heart disease: having a healthy immune system helps. Choline plays an important part in breaking down the amino acid called homocysteine, which is associated with the development of heart disease.
• Healthy baby development during pregnancy: nutrients within eggs help to prevent birth defects such as spina bifida.
• Healthy eyesight: lutein and zeaxanthin help to prevent macular degeneration, an eye condition which is the leading cause of age-related blindness. Other vitamins also promote healthy vision.
• Weight loss and maintenance: the high quality of protein within eggs has been found by researchers to keep people energized and feeling fuller for longer. Feeling full prevents unhealthy snacking and reduces overall calorie intake.
• A healthy appearance: some vitamins and minerals within eggs help promote healthy skin and work to prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall

Incorporating eggs into your diet

In many parts of the world, eggs are a readily available and inexpensive source of food. They are very easy to add into quick and healthy meals such as sandwiches and salads, but can also be used to make meals of themselves.

Kedgeree is a dish made from eggs, fish, rice, parsley and curry powder.

Eggs are a versatile food that can be prepared in many different ways, such as frying, hard cooking, poaching, scrambling and baking.

Here are a few examples of meals that can be made using eggs. Some of these are naturally healthier than others:

• Omelet
• Huevos rancheros
• Pancakes
• Kedgeree
• Quiche

Potential health risks

Bacteria

People are advised to avoid eating raw or undercooked eggs. Bacteria can enter the egg through pores in the shells.

Eggs exit the bird's body via the same passageway that feces are excreted from and so there is a risk that bacteria such as Salmonella could enter the egg at this stage. Bacteria can also enter the egg if they are present in the bird's reproductive tract before the shell has formed around the egg's contents.

In the US, all eggs graded by the United States Department of Agriculture (USDA) are washed with a sanitizing rinse during the screening stage at a processing plant.

Pasteurization

In the US, egg products - eggs removed from their shells for factory processing - distributed for consumption are required by law to undergo a process called pasteurization. During this process, eggs are rapidly heated and kept at a specific temperature for a certain amount of time in order to kill off any Salmonella bacteria.

Pasteurization does not cook the eggs or alter their flavor or nutritional value. Eggs can be pasteurized while still in their shells - indeed, some grocery stores sell them - but it is very difficult to carry this out without specific equipment and not end up cooking the egg. As a result, pasteurizing shell eggs is best left to food processing factories.

Storage and cooking

Eggs should be avoided if their shells are cracked or if they are out-of-date. Most advisory bodies recommend that eggs are stored in the refrigerator. The USDA state that if eggs are left out at room temperature they can sweat, making it easier for bacteria to move into the egg and grow.

Eggs with cracked shells should not be consumed, unless the cracking occurs during the process of cooking.

Washing eggs is not recommended as this can not only lead to water getting into the egg through the pores of the shell but also remove the protective coating that is put on the outside of the shell by the bird that lays it. USDA-graded eggs will have been sanitized using materials that do not compromise the shell.

When cooking eggs properly, they must be cooked thoroughly until the yolks are firm. Scrambled eggs, for example, should not be runny.

If an egg floats in water, it will have enough air within it to keep it buoyant. Although this indicates that the egg is old, it does not necessarily mean that the egg cannot be used. The best way to check whether the egg is safe to be consumed is to crack open the shell; if the contents smell unpleasant or the coloration is unusual then it may not be safe.

It is also possible to tell whether an egg is raw or hard-cooked by spinning it on a flat surface. If the insides are not cooked then they will cause the egg to wobble, while a hard-cooked egg will spin easily.

It is best not to put all your eggs in one basket; it is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a varied diet than to concentrate on individual foods as the key to good health.

~Thank you:  James McIntosh, Medical News Today

Deciphering Names of Beer!

Looking for Lunch Meats with Less Sodium?

Unless you're slicing from your home roasted turkey or chicken, it is difficult to find lower-salt lunch meats. A store-bought 2 ounce serving of sliced chicken, turkey, ham, beef, or bologna typically has around 500 to 700 milligrams of sodium.

That’s a third of a day’s worth (in just 50 to 100 calories’ worth of food). Salamis can hit 1,000 mg.

And that’s before the 300 to 400 mg of sodium in two slices of whole wheat bread, the 100 mg in every tablespoon of mayo or teaspoon of dijon mustard, or the 150 mg in each slice of cheese. Got your blood pressure cuff handy?

Our recommendations have no more than 360 mg of sodium in a 2 oz. serving.

To find the lowest-salt meats, look for:

“Healthy” in the name. Healthy Ones, Celebrity Healthy, and Market Pantry (Target) Healthy hover around 350 mg of sodium per 2 oz.

“No nitrites added.” “No nitrites or nitrates added” lunch meats from smaller brands—like Applegate, Simply Balanced (Target), and New Hope Provisions and Wellshire (both sold only at Whole Foods)—typically have 250 to 350 mg of sodium. The “uncured” hams from those companies have around 450 mg (Wellshire’s has 350 mg).

“No nitrites added” or “no artificial preservatives” lines from bigger companies—like Hillshire Farm Naturals, Hormel Natural Choice, and Oscar Mayer Selects— will set you back around 450 to 550 mg.

“Lower sodium.” Lower-sodium brands vary. Columbus Reduced Sodium and Dietz & Watson Gourmet Lite turkey breasts have only 220 mg of sodium, and they’re big on taste. In contrast, Lower Sodium turkey breasts from Hillshire Farm Deli Select have about 420 mg and Sara Lee’s range from 390 to 470 mg. (Sara Lee Lower Sodium Honey Roasted Turkey Breast’s 300 mg of sodium is for a small, two-slice, 1.6 oz. serving. Eat three slices, and you hit 470 mg.)

For the lowest-sodium lunch meats, ask the deli counter to slice up a “no salt added” turkey breast or roast beef from a brand like Boar’s Head. A 2 oz. serving has only around 50 mg of sodium.

~Thanks to Jayne Hurley

The Ultimate Green Building Powered by Algae

Seaweed is an amazing source of fuel for the body, and......

Photo courtesy of NordNordWest/Wikimedia Commons

• An algae-powered building rises in Hamburg, Germany: Designed by Splitterwerk Architects and the engineering firm Arup, the BIQ is the first residential structure to fully utilize the power of algae. While on the surface the 15-unit apartment building looks like a bubbling green lava lamp stretched over an entire building, those moving bubbles help to feed and order the living algae embedded within the Bio Intelligent Quotient (BIQ) facade. The living algae, in turn, powers the entire structure, making it the world’s first algae-powered structure and theoretically fully self-sufficient building ever. As the engineers describe their technology: “The building is coated on its two sun-facing sides with glass-plated tanks of suspended algae. Pressurized air is pumped into the system, feeding the organisms carbon dioxide and nutrients while moving them about—creating the lava lamp effect—to keep them from settling on the glass and rotting. Scrubbers clean off any sticking biomass, freeing up more sunlight for the remaining algae to perform photosynthesis. Periodically, algae are culled, mashed into biofuel, and burned in a local generator to produce power. Excess can be sold off for food supplements, methane generation to external power providers, or stored for future use. The result is a building shaded from summer heat by algae foliage, insulated from street noise, and potentially self-generating the power to sustain its own harvesters, heat, and electricity.”
  

5 Healthy Ways to Eat Pumpkin

I’m a pumpkin lover! I buy canned pumpkin year-round so I can regularly whip up pumpkin smoothies, and I sprinkle pumpkin pie spice onto lots of things, including oatmeal, sweet potatoes, and warmed fruit. Basically, the fall season isn’t long enough to satisfy my passion for pumpkin, and I’m not alone.

A few years back New York magazine deemed pumpkin the new bacon, as pumpkin-inspired foods and drinks exploded in popularity. Trouble is, most of them aren’t so healthy (bagels, cheesecake, ice cream, sugary lattes…), and some only include pumpkin flavoring, rather than the real deal.

Actual pumpkin—either fresh roasted, or unsweetened canned—is a true superfood. This member of the squash family is loaded with immune-boosting vitamin A and filling fiber, and a half cup of puree contains less than 50 calories. It’s also more versatile than you think.

Here are five satisfying, but healthy ways to enjoy it (some may be unexpected), so you can truly reap the nutritional benefits.

Smoothie

In a blender, combine one half cup canned pumpkin with one cup of unsweetened coconut milk, a tablespoon of either coconut butter or almond butter, a teaspoon each of pumpkin pie spice and organic maple syrup, a scoop of pea protein powder, and 3-4 ice cubes. Whip until smooth. It’s my version of liquid pumpkin pie—heavenly!

Oatmeal

After making your oatmeal with hot water, fold in two tablespoons of warmed canned pumpkin, mixed with 1 teaspoon of organic maple syrup and a half teaspoon of pumpkin pie spice. Easy breezy.

Oatmeal Recipes for Every Day of the Week

Chili

Roast fresh pumpkin in the oven at 350° F for about 45 minutes or until it’s tender all the way through. Cool and cube, discarding the skin. In a small saucepan combine a half cup of sliced grape tomatoes with one tablespoon of extra virgin olive oil, two tablespoons minced yellow onion, and a quarter cup of chopped green bell pepper. Saute over low heat until veggies are tender. Add a half cup organic low sodium vegetable broth, a quarter cup of water, tablespoon of fresh chopped cilantro, teaspoon of minced garlic, and an eighth of a teaspoon each of ground cayenne and black pepper. Bring to a quick boil and then reduce to a simmer and stir for 10-12 minutes. Add a half cup each black beans and cubed pumpkin, stir to heat through, and serve. I love this dish because it’s hearty, but not heavy.

Soup

In a small saucepan, sauté two tablespoons of minced yellow onion and teaspoon of minced garlic in two tablespoons of low sodium organic vegetable broth until onions are translucent. Remove from heat. In a blender combine a half cup of canned pumpkin with the onion mixture, along with half cup unsweetened coconut milk, quarter cup of organic low sodium vegetable broth, and a half teaspoon of curry seasoning. Whip until smooth, transfer to saucepan, bring to a quick boil, reduce to a simmer for 5-6 minutes, and serve. A healthy way to warm up on a chilly day.

Hummus

In a food processor, combine a half cup of chickpeas with two tablespoons each of tahini and canned pumpkin, along with a teaspoon of minced garlic, tablespoon of fresh squeezed lemon juice, and a sixteenth of a teaspoon each cayenne pepper, black pepper, and cumin. Puree until smooth and serve with raw or roasted veggies, like broccoli and cauliflower. A pumpkin twist on a go-to favorite!

~Thanks to Cynthia Sass

5 Detox Foods Already in Your Fridge

Feeling a little fall sluggishness that a little fall detox could help with? Well, before you go speed-dialing a 3-day cleanse, you might want to consider opening your fridge first.

You can ditch the bloat and the sluggishness by eating fiber-filled foods that support your liver—and are probably already in your fridge or on your kitchen counter. (A ton of water doesn’t hurt either.)

When you think of your body’s detox capacities as a bucket that must be emptied—after, say, a summer of indulgence—remember there are two ways to stop the bucket from overflowing: dump the bucket (i.e., eat detox foods) or stop the flow of gunk in and take out garbage foods like processed foods, sugar, and alcohol.

Here are the five foods to help you detox this fall—and many of them are probably already in your kitchen (or on your shopping list).

1. Brassica Veggies
Many foods that are considered detoxing support the liver—meaning they aid in getting garbage transformed and packaged for elimination through the GI tract. Brussels sprouts, cabbage, broccoli, and kale are detox powerhouses. They’re full of fiber and contain enzymes that help metabolize toxins and excess hormones.

2. Beets
These root veggies contain betacyanin, which is a great liver detox booster. It’s one of my favorite carbohydrate sources for those avoiding processed starches and even Paleos who skip grains. 

3. Protein
Most detox plans recommend a vegan diet. But sulfur-containing amino acids found in animal protein are the fuel your phase-two liver detoxification runs on.

You can eat any kind of meat, but it’s got to be quality stuff. If it’s garbage protein then we’ll just be bringing in more stuff in to be detoxed. So think free range, antibiotic- and hormone-free chicken, grass fed beef, and low toxicity or wild fish.

4. Flaxseeds
They’re a great source of fiber and help scoot out stuff your liver has already detoxed, especially metabolized hormones like estrogen. But. flax goes rancid very easily so either grind the seeds just prior to use or soak them in just enough water to cover them over night. They will be soft and slippery by morning and easily go into a protein shake or taken like a shot.

5. Apples
The pectin in apples are great for ushering out detoxed hormones and other junk. They’re also one of the highest water and fiber to sugar ratios of any fruit, making them a great high fiber, lower sugar fruit choice. Win, win.

~Thanks to Molly Gallagher and Dr. Kalanick

From Guts to Glory

Have you ever heard that expression, “I had a gut feeling”?  Maybe you’re about to make an important decision and you stop to do a “gut check.”   First-​​responders may find yourselves going with your “gut instincts”.   The phrase “gut check” is even defined in the Oxford Dictionary as “an evaluation or test of a person’s resolve, commitment, or priorities.”  Merriam-​​Webster calls it “a test of courage, character, or determination.”  It’s no accident that our gut seems to have the ability to guide us through challenging situations.  You may be surprised at just how important your gut is to your physical stamina, mental sharpness and emotional health.  

It’s a Party

One thing is certain, when it comes to bacteria, you always have company.  While that may creep out a germaphobe, healthy bacteria play a critical role in your digestive health and a strong immune system.  In fact, your body is teaming with a chorus of creatures called microbiota — trillions of bacteria residing on your skin, in your mouth, lungs, and gut.  Here’s the one-​​two-​​three punch of healthy microbes in our gut. They:

• -break down food
• -supply energy
• -fight harmful bacteria
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A lack of balanced bacteria in the body, especially in the digestive tract, can lead to a number of health issues including:

• -acid reflux
• -constipation
• -colitis
• -heartburn
• -irritable bowl
• -reduced immunity
• 
  

Contributing factors to reduced bacteria balance include smoking, drinking alcohol, eating processed and refined foods, and overuse of antibiotics.

It’s All Greek to Me

As our society has grown more hygienic and as we have shifted toward more processed foods, we have truly lost a lot of the diverse bacteria vital for health and the maintenance of our digestive tract.  The more refined our diet, the less healthy bacteria we have to break down food. The converse is also true — the more plant based and high fiber foods we consume, the more we promote the good guys of our gut. Science breaks it down this way, identifying the two major categories of bacteria:

• Bacteroidetes — promotes a healthier gut and better weight management.
• Firmicutes — research has found that obese individuals have a higher proportion of this bacteria over it’s healthier counterpart.  Higher amount of firmicutes may signal the body to overeat and store more fat.

This internal battle may sound more like a Greek tragedy than practical information: the key to winning the battle of the bacteria is to promote the good guys and reduce the influence of the bad guys. The champions of healthy flora are called probiotics.

Partners For Life

The tag team for better bacterial health include a trio of heroes in the form of Prebiotics, Probiotics‚ and Polyphenols.

• Prebiotics — are non-​​digestible fiber compounds. Their effectiveness is their ability to pass through the stomach undigested until they reach the lower intestine. There, they help increase bifidobacteria and lactic acid bacteria to help improve digestion and elimination. Leeks, raw onion, garlic, bananas and kiwifruit are excellent sources as are multi-​​source fiber supplements.
• Probiotics — live microorganisms/​cultures that help feed and promote good bacteria. Found in fermented foods like kefir, yogurt, sauerkraut, and pickled fruits/​vegetables. You may also supplement with beneficial probiotics like bifidobacterium and lactobacillus.
• Polyphenols — are chemical compounds found in plants that feed Bacteroidetes and help suppress Firmicutes for better bacterial balance. That may explain the weight-reducing properties of fruit (especially raspberries, strawberries & blueberries), green tea, red wine vinegar, and apple cider vinegar.
• 
  

Now that you’ve accepted the fact that you are not alone, be sure to maintain the proper care and feeding of your microbiome — that’s the best kind of gut check for a long, healthy and fit life.

~Thanks to Christine Toriello