Before divulging in all of the wonder the egg has to offer the human body, let's first uncrack the myth of eggs and the nasty cholesterol controversy.
Myth: Eggs are bad and raise cholesterol which increases the risk of heart disease.
FACT: While eggs DO contain, high cholesterol, the kind of cholesterol that eggs contain are actually GOOD! Eating the whole egg improves lipoprotein profiles (reduction in plasma triglycerides, increased HDL-cholesterol) and insulin sensitivity (HOMA-IR and Plasma Insulin resistance) opposed to popular belief that egg-free or yolk-free egg substitutes are better!
A study in 2010 by Elsevier B.V. scientists analyzed biochemical changes in LDL(bad) and HDL(good) cholesterol, the study proved that the whole eggs actually support the growth of HDL. "subjects with a higher intake of cholesterol provided by eggs (640 mg additional cholesterol, EGG group) had higher concentrations of high-density lipoprotein (HDL) cholesterol (P<.0001) than the individuals consuming lower amounts (0 mg of additional cholesterol, SUB group)".
In fact, despite all the warnings about eggs, many studies actually show the OPPOSITE association with heart disease! Truth is, eggs may just be the PERFECT food for humans as they are packed full of nutrients, vitamins, minerals and antioxidants!
Buyers BEWARE: The KIND of egg you eat, actually matters! Not all eggs are treated the same, for the most nutritious, healthiest and SAFE eggs, choose Pasture-Raised Eggs.
Why should you choose pasture raised eggs over the other choices of: cage-free, organic, or free range? Learn More Here →
I'm sure by now, you're probably thinking, "okay, I get it, eggs are pretty rad for my cholesterol but really aren't I supposed to eat more egg-white than egg yolk?? What about the egg-substitutes aren't they better for me?" Let's talk about the whole ordeal regarding the yolk vs. egg-white vs. egg substitute wars! An objective study investigating effects of whole egg vs. yolk-free substitutes using participants who consumed 3 whole eggs and the equivalent amount for the egg substitutes as well as a carb-restricted diet (to produce faster results without any interference from absorption by products related to grains). The National Center for Biological Information (NCBI) reported, "Egg yolk may represent an important food source to improve plasma carotenoid status in a population at high risk for cardiovascular disease and type 2 diabetes." The results supported that eating WHOLE eggs increased both plasma and lipoprotein lutein. Not to mention egg yolks are a strong supporter homeostasis with those really important thyroid supporting fat-soluble vitamins compare that to substitutes which do NOT have those essential vitamins!!
What function does the egg play in supporting hormones & thyroid?
Eggs have a lot to do with supporting healthy thyroid and hormone function. How? Eggs contain a concentrated source of protein, cholesterol, Vitamin B, fat-soluble vitamins & essential minerals--all key thyroid supporting building blocks.
- Iodine – thyroid function depends on a sufficient supply of iodine to create those hormones in the thyroid gland. Eating 2 to 3 eggs each day can supply your body with up to 30% of your daily dose!
- Selenium – Don't throw away the yolk! Here's why: both the egg yolk and egg white contain selenium which supports thyroid function by converting hormone T4 into T3. (If you've ever been prescribed with thyroid medication, you'll notice that the function of the medication is to convert thyroid hormone T4 into T3.)
- Fat-soluble vitamins – Guess what? That egg yolk also contains the fat-soluble vitamins A, K, E, and vitamin D, and just like selenium supports the thyroid, so do these necessary fat-soluble vitamins.
- B Vitamins – Balanced blood sugar and Energy! Eggs are high in choline, which supports detoxification in your body and hormonal balance. Choline also supports in breaking down build up of yeast, which is part of that 'detox' process.
- Cholesterol – Yes, that's right, the GOOD cholesterol is part of the building blocks that support the thyroid, through synthesis of balancing sex hormones--which in turn, aid in thyroid function. Those sex hormones are: testosterone, estrogen, and progesterone.
Pasture-Raised Egg Health-Facts
(Benefits & Nutrition Guide)
Vitamin B-12: (One egg has 22.9% daily intake value)
A water-soluble vitamin that is stored into the liver and used in the process of creating red blood cells. Vitamin B-12 helps in regulating metabolism and maintaining the health of the central nervous system in the body. Health Fact: low levels of vitamin B-12 causes the body to break down nerves, causing the nerves to be damaged for life.
One serving egg = 0.55 mcg
Nutrient Density= 5.3
Vitamins A: (One egg has 8.2% daily intake value)
A fat-soluble vitamin that aids in cell repair and growth, which is important for eye, skin, immunity and bone health. Cells in the eyes that perceive color and light require vitamin A in order to function properly. Having a harder time seeing at night? This can be one of the first signs of vitamin A deficiency. In skin, the cells that push through to the surface require vitamin A in order to push younger cells to the surface of the skin (epidermis), giving your skin a more youthful look and feel to it! Bones require vitamin A for the development of bone tissue and white blood cells which is necessary for strong healthy bones. In order to function properly the immune system requires this vitamin to support cell membranes (the exterior of the cell) which filters the toxins in the blood- a critical factor in fighting infections and diseases. Health Fact: deficiency in vitamin A can lead to blindness, frail bones, skin disease and progressed aging, as well as a weakened immune system
One serving egg = 74.50 mcg RAE
Nutrient Density= 1.9
Foods that contain rich sources of vitamin A are:
- Sweet Potato (Yams): DRI/DV% = 213.5
- Carrots: DRI/DV% = 113.2
- Spinach: DRI/DV% = 104.8
- Kale: DRI/DV% = 98.3
- Mustard Greens: DRI/DV% = 96.2
- Collard Greens: DRI/DV% = 80.2
- Beet Greens: DRI/DV% = 61.2
- Turnip Greens: DRI/DV% = 61
- Swiss Chard: DRI/DV% = 59.5
- Winter Squash: DRI/DV% = 59.4
ALL B Vitamins:
- Journal of Nutrition. "Journal of Nutrition." Dietary Cholesterol from Eggs. American Society for Nutrition, 14 Nov. 2007. Web. 12 Sept. 2014. http://jn.nutrition.org/content/138/2/272.abstract
- "Result Filters." National Center for Biotechnology Information. U.S. National Library of Medicine, 4 Feb. 2013. Web. 12 Sept. 2014.
- "Improving the Safety and Quality of Eggs and Egg Products." Elsevier Home. N.p., n.d. Web. 12 Sept. 2014.
- "Nutrition." Elsevier. The International Journal of Applied and Basic Nutritional Sciences, n.d. Web. 12 Sept. 2014.