Eggs

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Bad quality eggs are really bad and good quality eggs are really good. They provide choline, a precurser to acetyl-choline, a neurotransmitter in the brain essential for neurological health.

Recommended brands (watch video above); Vital Farms, The Happy Egg Co., Nellie's Free Range, Alexandre Family Farm (Regenerative Certified), Handsome Brook Farm (the best)

Videos

What's Wrong With Eggs? | Colleen Patrick-Goudreau

The 4 Best Ways to Cook Your Eggs

Children Can Outgrow Egg Allergies

Egg Yolks: Orange or Yellow – Pasture Raised Eggs vs. Factory Farm Eggs – Which is Better?

A Complete Guide To Buying The Best Eggs

Eggs, Choline Bisulfate, and TMAO

Get the Most From Your EGGS (High-Heat Increases Risk of Heart Disease)

Are Egg Whites Healthy or Not?

How Our Gut Bacteria Can Use Eggs to Accelerate Cancer

How to Cook Eggs for Maximum Antioxidant Nutrients

Difference between egg yolk and egg white

12 Eggs A Day For Better Health? Reacting to Simple Man's Experiment

This EGG is Made Out of BEANS?

Pasture Raised Eggs vs. Cage Free Eggs

How does someone get arachidonic acid and choline without eggs and liver?

What happens if you eat an expired egg?

12 Types of Eggs, Examined and Cooked | Bon Appétit

It is not a good idea to repeatedly expose eggs to heat. Reheating them after they've been fried or boiled using high temperatures can cause them to become toxic and upset your digestive tract. Moreover, their protein is destroyed when they are repeatedly exposed to heat. According to the FDA, cooked egg dishes should never be left outside of the fridge for more than two hours; this drops to just one hour if the temperature is higher than 90 degrees F. Warm temperatures between 40 and 140 degrees provide the perfect environment for bacteria to grow.

When you overcook the yolk it oxidizes the cholesterol into something called oxysterols. This is what can cause platelets to clump and clog arteries.

Raw egg white decreases protein utilization and also block absorption of biotin.

Understanding the Nutritional Profile of Eggs

Eggs are a staple in many diets around the world, celebrated for their versatility and rich nutritional content. They are not only a convenient source of protein but also packed with essential vitamins and minerals.

Macronutrients in Eggs

Eggs are a powerhouse of macronutrients, providing a balanced mix of proteins, fats, and carbohydrates:

Proteins: Eggs are renowned for their high-quality protein content. A single large egg contains approximately 6 grams of protein, which includes all nine essential amino acids. This makes eggs an excellent choice for muscle repair and growth, as well as overall body maintenance.

Fats: The fat content in eggs is primarily found in the yolk. A large egg contains about 5 grams of fat, of which approximately 1.5 grams are saturated fats. The rest are unsaturated fats, which are beneficial for heart health. Eggs also contain omega-3 fatty acids, particularly if they are sourced from hens fed a diet rich in omega-3s.

Carbohydrates: Eggs are low in carbohydrates, with less than 1 gram per egg. This makes them suitable for low-carb diets.

Vitamins and Minerals

Eggs are a rich source of several essential vitamins and minerals:

Vitamin A: Important for vision, immune function, and skin health, eggs provide a significant amount of vitamin A.

Vitamin D: One of the few natural food sources of vitamin D, eggs help support bone health and immune function.

Vitamin B12: Essential for nerve function and the production of DNA and red blood cells, eggs are an excellent source of vitamin B12.

Riboflavin (Vitamin B2): This vitamin plays a crucial role in energy production and the metabolism of fats, drugs, and steroids.

Folate: Important for cell division and the formation of DNA, folate is particularly crucial during pregnancy.

Iron: Eggs contain iron, which is vital for the production of hemoglobin and the transportation of oxygen in the blood.

Selenium: An antioxidant that helps protect cells from damage, selenium is abundant in eggs.

Choline: Essential for brain health and development, choline is found in significant amounts in eggs, making them particularly beneficial for pregnant and breastfeeding women.

Health Benefits of Eggs

The nutritional profile of eggs contributes to several health benefits:

Weight Management: Due to their high protein content, eggs can promote satiety and reduce overall calorie intake, aiding in weight management.

Muscle Strength: The complete protein in eggs supports muscle repair and growth, making them ideal for athletes and active individuals.

Eye Health: Eggs contain lutein and zeaxanthin, antioxidants that are beneficial for eye health and may reduce the risk of cataracts and macular degeneration.

Brain Health: The choline in eggs supports brain development and function, which is crucial for cognitive health.

Considerations and Dietary Restrictions

While eggs are nutritious, there are some considerations to keep in mind:

Cholesterol Content: Eggs are high in cholesterol, with about 186 milligrams per large egg, all of which is found in the yolk. However, recent studies suggest that dietary cholesterol has a minimal impact on blood cholesterol levels for most people. Those with specific health conditions should consult with a healthcare provider.

Allergies: Egg allergies are common, especially in children. Symptoms can range from mild to severe, and individuals with an egg allergy should avoid consumption.

Food Safety: To reduce the risk of foodborne illness, eggs should be cooked thoroughly. Raw or undercooked eggs can harbor bacteria such as Salmonella.

Articles/Studies

The cholesterol from eggs does not raise cholesterol levels.

Whole Eggs Raise Levels of This Valuable Hormone (Testosterone)

The effects of eggs in a plant-based diet on oxidative stress and inflammation in metabolic syndrome.

July 14, 2022 Eggs Contaminated with PCBs Found Around the World

A global study found almost 90% of free-range egg samples from contaminated sites in developing nations exceeded the EU maximum food limits for toxic pollutants, including PCBs linked to cancer, hormone disruption and alterations on brain development.

Warning: Excess Consumption of Eggs Linked to Diabetes

World's oldest living person has eaten 3 eggs a day for over 90 years

Egg Consumption and Risk of Metabolic Syndrome in Korean Adults: Results from the Health Examinees Study

Antiproliferative Activity of Egg Yolk Peptides in Human Colon Cancer Cells.

A 12-wk egg intervention increases serum zeaxanthin and macular pigment optical density in women.

Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men.

Eggs improve plasma biomarkers in patients with metabolic syndrome following a plant-based diet.

Additional consumption of one egg per day increases serum lutein plus zeaxanthin concentration and lowers oxidized low-density lipoprotein in moderately hypercholesterolemic males.

Brown vs White Eggs — Is There a Difference?

Do You Eat Your Eggshells?

A Guide to Eggs that aren't Hen's Eggs

*THE GUARDIAN* SAYS “FREE-RANGE” IS A SCAM