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Diet and Exercise

By David Crocker                  

 

Next on the “unsung heroes” of nutrition list is the egg. The word “egg” comes from the Middle English and Old Norse “ey”, and the Old English “aeg”. Not only are eggs nourishing, they’re actually one of the most nearly perfect foods on the planet. There are two types of edible eggs that include bird and fish eggs, but today we’ll be exploring the chicken egg.      

So what makes eggs so great? First, eggs are among the very best protein sources. In fact the “biological value” (the measure of how readily a digested protein can be utilized in protein synthesis within the cells of an organism) of proteins is often evaluated by comparing them to egg protein. Some folks believe that a “high quality” protein is the same as a “complete” protein, but make no mistake, they are not the same. “Complete” protein simply means that all 20 amino acids are present. In order for a protein to be of “high quality”, its nutritional profile must contain ratios of amino acids most suited for human consumption. In other words, a “high quality” protein contains sufficient amounts of certain amino acids to form all the proteins needed by the body. Vegetable protein just doesn’t meet that benchmark. All human tissues, including muscles, skin, hair, nails, and blood, contain various amounts of protein. Even the body’s metabolic processes need protein in the form of enzymes.           

Surprisingly, both egg whites and egg yolks contain the same amount of protein…3 grams. The main difference is in the calories. One single yolk provides 60 calories, while a single egg white lends just 15 calories.    

Egg yolks are actually one of only a few foods that contain vitamin D. In addition to vitamin D, whole eggs are rich sources of vitamin B12, choline (a nutrient that assists with liver, nerve and muscle function), iron, lutein and zeaxanthin (protects cells from free radical damage), riboflavin (vitamin B2), pantothenic acid (vitamin B5), vitamin A, vitamin E, phosphorus, folate (vitamin B9), iodine, and selenium. 

Eggs do contain cholesterol, but research indicates that eating eggs does not significantly impact blood serum cholesterol levels in most folks. In one study, individuals were divided into two groups. One group ate 1 to 3 eggs per day, while the other, ate something else, such as an egg substitute. In almost every case the group that consumed eggs had increases in HDL (good) cholesterol, while total and LDL (bad) cholesterol levels usually remained unchanged in 70% of those who ate eggs daily. Additionally, though eating several eggs per day did raise blood cholesterol in some individuals,  they’re “bad” LDL particles changed from small to large. That’s a big deal, because those who have predominantly large LDL cholesterol particles have a lower risk of heart disease. So, even if eggs slightly raise total and LDL cholesterol levels, it’s no cause for concern.

Some individuals have a sensitivity to eggs, and while eggs do seem a common allergen, especially in infants, many children outgrow the allergy, then have no problem. Also, those allergic to chicken eggs should not take the seasonal flu vaccine.

To avoid risk from Salmonella (a type of bacterium that can be present both on the inside and outside of eggs), cook eggs thoroughly, and don’t hold eggs in a temperature range of 40 to 140 degrees Fahrenheit for more than two hours. Don’t eat raw eggs either; not only because of the risk of Salmonella infection, but because raw eggs contain a substance called “avidin”. Avidin is a tetrameric protein produced in eggs that functions as an antibiotic. However, avidin binds with “biotin” (a B vitamin necessary for cellular growth), and keeps it from being absorbed by our bodies. However, cooking eggs breaks down advidin’s bond. Even if you supplement your dog’s food with eggs, for a shiny coat and lean muscles, first cook the egg, because avidin affects dogs the same way.  Next week, we’ll learn even more fascinating facts about eggs. 

David Crocker is a nutritionist and master personal trainer. Questions? Email David at dwcrocker77@gmail.com.