ORGANIC EGGS:
Incredible, Edible, Affordable
Melinda Hemmelgarn, M.S., R.D.
This just in: leading trend trackers say consumers want foods that deliver value, health benefits, and taste (1). No surprise there. With our plummeting economy we’re all trying to get by with less, but we don’t want to sacrifice our family’s health or the pleasure of eating good food. That’s where eggs roll in.
There is no better bargain on the market when it comes to high-quality protein for the price. Each oval beauty contains a whopping 6 grams of protein plus a lengthy list of health-protecting nutrients. From French toast to frittatas, eggs are one of the most versatile ingredients for quick and easy great tasting meals.
Humpty-Dumpty: Health Ambassador
Eggs have taken a beating in the press over the years. Much maligned for their cholesterol content, we rarely heard about their unique health benefits. It’s high time to put Humpty Dumpty back together again and give eggs the lofty credit they deserve.
For one, eggs are considered a near perfect food. In addition to their complete, easily-digestible protein, and wide variety of essential vitamins and minerals, the yolk contains two important anti-oxidants: lutein and zeaxanthin. These compounds give the yolk its bright yellow color, and help protect our eyes against age-related macular degeneration -- the leading cause of blindness in older adults, and lower our risk for heart disease. (2)
The yolk is also a rich source of choline, a vitamin necessary for fetal brain development and memory function later in life. Choline also appears to protect us against inflammation, which is linked to heart disease and other chronic conditions (3). So what’s not to love?
Years ago our thinking about eggs became scrambled over cholesterol. When researchers declared high blood cholesterol a risk factor for heart disease, all foods containing the compound were demonized. We didn’t realize that the cholesterol in food had less to do with elevated blood cholesterol than other types of fats in our diet, namely the trans or hydrogenated fats found in highly processed snack and fast foods, and certain saturated fatty acids.
It’s true that one large egg yolk contains over 200 milligrams of cholesterol, but that cholesterol doesn’t go straight to our arteries. In fact, Harvard University reports the only large study to look at the impact of egg consumption on heart disease found no connection between the two (4). Heredity and other diet and lifestyle factors seem to play a much greater role in heart disease risk (5).
Don’t put all your eggs in one basket.
Heart disease is complex, and having high blood cholesterol is just one red flag for your doctor to evaluate. Increasing age, family history of heart disease, high blood pressure, obesity, type-2 diabetes, smoking, lack of physical activity, high-sodium diet, and a low intake of fiber-rich whole grains, fruits and vegetables all increase our risk. Maintaining a healthy weight, staying physically active, and eating well are key to a healthy heart, but getting adequate sleep and having quality relationships also protect our hearts from damage. If you are at risk for heart disease or have elevated blood cholesterol, talk to your doctor and dietitian about making dietary and lifestyle adjustments. (2)
