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March 7, 2023
Ah, Eggs: a primitive, whole, nutritious food. Eggs have belonged to the human diet for approximately 6 million years, according to food historians. If you've ever doubted the nutritional soundness of an egg, read on to resolve your doubts.
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According to the Egg Farmers of Canada, eggs offer the smallest environmental impact out of any animal protein! Actual chickens are like little composters: they are extremely efficient at converting feed and food waste into high quality protein.
Unhealthy chickens do not lay eggs. The Canadian egg industry has no interest in tormenting their golden egg producers - in fact, all Canadian egg farmers follow the national Animal Care Program.
Backyard hens are even more sustainable - if you're lucky enough to own a flock, you'll already appreciate how eagerly your birds take care of food waste. About 30-40% of food produced in Canada is wasted every year!
Vitamins A, D, E, and K, for example, are all fat-soluble. Consuming foods that contain such vitamins alongside eggs can significantly improve nutrient absorption - you get more nutritional bang for your buck, so to speak.
If you're eating salads without dressing or without sources of healthy fats, you're actually missing out on a lot more than flavour! As an example, lutein - a powerful antioxidant found in spinach, eggs, and supplements (among other sources) - was most bioavailable when obtained from eggs.
Another study found a significant improvement in the absorption of carotenoids (also powerful antioxidants) when co-consuming eggs and vegetables.
Eating eggs alongside vegetables rich in vitamin E can also increase vitamin E absorption.
Unless you are allergic, eggs are, arguably, nature's perfect multivitamin! Technically, the only vitamin you can't get from an egg is vitamin C. They contain essential bioactive compounds, minerals, proteins, and fats, and present an attractive macronutrient profile without packing a ton of calories.
The yolks of a hen eating a nutritious diet take on a rich, orange colour that indicates a higher concentration of antioxidant carotenoids. Carotenoids are essential for eye health; they also support your immune system and help protect you from disease.
Folate is important for healthy cellular division, blood formation, and immune system functioning.
During pregnancy, folate (or folic acid, the other name for this vitamin) protects against brain and spinal birth defects and supports healthy development of the neural tube.
Biotin promotes healthy nervous system function, as well as maintenance of healthy skin and hair. Biotin is necessary for proper fatty acid and protein metabolism.
After beef liver, eggs are the second-best source of choline! Choline works to support cell division, brain development, neurotransmission and cognition, and bone health.
Egg yolk contains vitamins B1, B2, B5, B6, B9, and B12. Egg white contains vitamins B1, B2, B3, B5, B6, B8, B9. B vitamins do too many great things to list here - but one MAJOR benefit is alleviation of symptoms of anxiety and depression.
Vitamin E neutralizes free radicals in your body, helping combat oxidative damage - it has also been found to reduce systolic blood pressure.
Vitamin E may improve symptoms in women with endometriosis.
Imperative for testosterone synthesis, calcium metabolism, thyroid functioning, and bone health. Vitamin D is mostly produced in the skin in response to sun, but if you're looking to get dietary vitamin D, eggs are a great source.
Vitamin K is important for building bone tissue as well as blood clotting - vitamin K deficiency can contribute to excessive blood loss upon injury.
Whole eggs are a great source of cholesterol. You actually NEED good cholesterol: it is the precursor (main ingredient) for the synthesis of all sex steroid hormones.
If you've been trying to increase your testosterone levels, eggs are a wonderful resource. Eggs are a rich source of cholesterol, vitamin D, and omega-3 fatty acids; all are required for healthy testosterone synthesis.
If you're a woman and you're thinking, oh gosh, why would I want to increase my testosterone? Listen up! Testosterone is actually essential for the production of estrogens and for the regulation of libido. A snazzy little enzyme called aromatase is responsible for converting testosterone into estradiol.
Estradiol is very important for cycling women: during the 1st half of your cycle, this hormone helps the egg (lol) mature and supports healthy ovulation. During the second half of your cycle, estradiol and progesterone thicken your uterine lining. If you're interested in improving your monthly experience, consider eating more foods that support hormone health. Consider EGGS.
Eggs are a great source of high-quality proteins. You've got to eat the whole egg, not just the whites, in order to fully benefit. Eating whole eggs may benefit people doing resistance training by helping to increase muscular strength while decreasing body fat percentage. Eating whole eggs is better than eating only egg whites for stimulating muscle growth post-exercise.
Some people like to add egg yolks to their bulking shakes for a nutritional and caloric boost. The yolk is the most calorie-dense (and nutrient-dense) part of the egg, and the yolk also tastes the most neutral (non-eggy).
Consume the egg white if you don't mind a slightly eggy taste; the protein content will be greater.
Obviously for liability purposes, we are obligated to warn you about salmonella. According to Egg Farmers of Ontario, however, the chances of getting salmonella from Canadian eggs is "next to nothing". Simply make sure you're careful with where you source your eggs and follow safe food handling procedures.
If the idea of raw eggs is absolutely disgusting to you, there's no shame in that! Cooked eggs are great too. If you get tired of eating savory eggs, you can start making custard instead.
Custard is absolutely delicious - it is easy to eat quite a lot of it, so it can help you reach your intake goals at the end of a long day of eating other things. Here's a recipe for you - feel free to swap the "reduced-fat" milk for a more nutrient and calorie dense whole milk instead. The consistency will be closer to that of crème brulee and the calories, significantly higher.
If you're trying to lean out and you're rationing your intake, eggs are again a wonderful option. It's important to make sure you're getting the best quality nutrition when your intake is limited - try boiling some eggs and eating them alone or alongside other foods to help you reach your protein, fat, and micronutrient goals.
You might be tempted to only use egg whites to cut back on calories even more. Honestly though, the most beneficial stuff is contained in the yolk. We recommend adding egg whites to whole eggs to bump up your protein consumption without missing out on the nutritional wonders of egg yolk.
Because eggs provide you with healthy fats, proteins, and a wealth of nutrients, consuming them can help you feel fuller for longer. Eating eggs contributes to an increased 'thermic effect of food' - meaning, you burn more calories during protein digestion.
One study looking at 156 obese adolescents found that adding an egg to breakfast reduced lunchtime food intake and improved satiety. If you're struggling with regulating your hunger cues, especially in response to a caloric deficit, throw a couple more eggs into the mix and see how you feel!
Eggs are fantastic. There is much more that can be said as praise here. If you're not already an egg fan, perhaps this article will help convert you. And, if you're interested in hearing more about nutrition and specific foods, let us know! Happy cooking!
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