Какие яйца полезнее белые или коричневые: Белые и коричневые куриные яйца: какие полезнее? :: Инфониак

Какие яйца вкуснее и полезнее: белые или коричневые?

У покупателей при приобретении яиц возникает вопрос: какие лучше — белые или коричневые. Многие останавливают свой выбор на коричневых, так как считают, что они лучше, но так ли это?

От чего зависит цвет скорлупы яйца

Куриные яйца, которые есть в продаже, отличаются по цвету и размеру. Цвет зависит только от того, какой породы курица снесла то или иное яйцо. Так, курица породы леггорн откладывает белые яйца. А вот если в подсобном хозяйстве будут куры породы араукана, то в этом случае яйца будут голубые.

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Интересно!

Цветовой пигмент яичной скорлупы никак не влияет на вкус яйца. Основной пигмент, которого больше в коричневой скорлупе, называется протопорфирин IX. На цвет в большей степени влияет генетика.

Польза яйца в зависимости от цвета скорлупы

Многие почитатели яичницы утверждают, что коричневые яйца гораздо вкуснее и полезнее, чем белые. Но если изучить состав белого и коричневого яйца, то можно сказать, что оба варианта ничем не уступают друг другу.

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Все куриные яйца питательные и полезные, при этом на это не влияет размер, цвет и порода курицы, которая его снесла. В его составе в любом случае содержится большое количество витаминов, минералов и белка.

Важно!

Если человек придерживается диеты, то яйцо — тот продукт, который можно есть в большом количестве. Его энергетическая ценность небольшая и составляет около 80 калорий.

Факторы влияющие на пищевое содержание

Цвет скорлупы не влияет на пищевую ценность продукта. Но есть ряд факторов, которые могут изменить этот показатель:

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• окружающая среда, где выращивается птица. Если яйцо курицы большую часть времени находится на солнце, то в этом случае в нем содержится большее количество витамина D;
• состав корма, которым кормят кур. Если птица получает корм с большим количеством омега-3 жирных кислот, то и в яйце больше омега-3, которые полезны для человеческого организма;
• корм с  добавлением большого количества витамина D также благотворно влияет на пищевую ценность продукта.

Отличий в яйце в зависимости от цвета скорлупы нет, поэтому можно покупать любые.

90000 Brown Eggs Vs White Eggs: Whats the Difference? 90001 90002 When it comes to food, the golden rule is that brown is better. Brown bread, wheat pasta, whole wheat crackers, brown sugar – they’re all considerably healthier than their white counterparts. But, what about brown eggs? Does the colour of it’s skin, in this case shell, make it healthier than white eggs? Or just like in the case of people, what’s on the inside is what really matter. The only real difference between brown and white eggs that you might know as a matter of fact is that brown eggs are more expensive than the white ones.Their nutritional profile, quality and type is all hearsay. 90003 90002 So, what you should know is that do brown eggs pack more nutrients than the white ones? And if so, does that justify the price difference? And what real difference does it really make in terms of calories? Do they really taste different and does that reflect on how healthy or unhealthy they are? 90003 90006 Brown Eggs Vs. White Eggs: What’s The Difference? 90007 90002 According to Tro V. Bui, a visiting fellow in animal science at Cornell University, “There is no real difference in nutritional value between brown and white eggs.”(As quoted by a popular daily) 90003 90002 He added,” However brown eggs have more Omega-3 fatty acids but the difference is almost negligible. “90003 90002 White eggs are laid by white-feathered chickens with white or light coloured earlobes while the brown ones are laid by brown-feathered chickens with red earlobes. You would be correct to assume that there are more white eggs in the market than brown ones but that’s because breeding and raising white-feathered chickens is much cheaper. Since they aren ‘t fed as much as their brown counterparts.90003 90002 The reason brown eggs cost more is because they come from chickens that have a big appetite! And also because they’re a bit bigger in size. These brown feathered chickens eat more and hence are expensive to keep. 90003 90002 A lot of research has been done to identify the difference between brown and white eggs in terms of nutritional value but so far the majority seems to believe that there is not any. Dr.Gargi Sharma, weight-management expert believes that brown eggs are healthier than white egg and for those looking to get their fair share of protein and and at the same time wanting to keep in check things like cholesterol and calories, brown eggs are a better option.90003 90002 However, nutritionist Niharika Ahluwalia says, “There is no real difference between brown and white eggs in terms of nutritional value. But these days brown eggs are associated with being organic, which might make them seem a healthier choice. But, if the chicken was fed regular food, then the eggs would not be organic. ” 90003 90002 Brown and white eggs taste different! Yes, they do. But that has nothing to do with quality or nutritional profile of the egg but more with the diet of the chicken that laid it.The chickens are fed a different kind of diet which impacts the quality and taste of the egg. So if you were to feed a brown chicken and a white chicken the same kind of food, the difference in taste would go unnoticed. The colour of the yolk in brown eggs is much darker, yes. But that’s because brown hens are fed a lot of corn at times. 90003 90002 Some people believe that there is a slight difference between the shell of brown and white eggs but there really is not. The only thing you might factor in, is that younger hens lay eggs with harder shells.But this applies to both white and brown chickens. 90003 90024 Nutritional Value Of Eggs: 90025 90002 As per United Stated Department of Agriculture (USDA), a 100-gram serving of egg has 12.56 grams of proteins, which is why nutritionists consider it as a good, inexpensive source of protein that diabetics can have in their diet. 90003 90002 One large egg (50 grams) has about 72 calories and 4.75 grams of fat, only 1.5 grams of which is saturated fat, as per the USDA. Eggs are versatile and can be prepared in different ways to suit your palate.You can make an already-healthy food even more healthy by mixing in tomatoes, onions, and other veggies. 90003 90002 So, the next time you’re picking up a batch of eggs for breakfast make sure you’re more concerned about the quality of chickens it comes from rather than it’s colour. 90003.90000 Top 10 Health Benefits of Eating Eggs 90001 90002 Eggs are one of the few foods that should be classified as “superfoods.” 90003 90002 They are loaded with nutrients, some of which are rare in the modern diet. 90003 90002 Here are 10 health benefits of eggs that have been confirmed in human studies. 90003 90002 Eggs are among the most nutritious foods on the planet. 90003 90002 A whole egg contains all the nutrients required to turn a single cell into a baby chicken. 90003 90002 A single large boiled egg contains (1): 90003 90014 90015 90016 Vitamin A: 90017 6% of the RDA 90018 90015 90016 Folate: 90017 5% of the RDA 90018 90015 90016 Vitamin B5: 90017 7% of the RDA 90018 90015 90016 Vitamin B12: 90017 9% of the RDA 90018 90015 90016 Vitamin B2: 90017 15% of the RDA 90018 90015 90016 Phosphorus: 90017 9% of the RDA 90018 90015 90016 Selenium: 90017 22% of the RDA 90018 90015 Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc 90018 90045 90002 This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.90003 90002 Eggs also contain various trace nutrients that are important for health. 90003 90002 In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need. 90003 90002 If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2, 3). 90003 90054 90016 Summary 90017 Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need.Omega-3 enriched and / or pastured eggs are even healthier. 90057 90002 It is true that eggs are high in cholesterol. 90003 90002 In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. 90003 90002 However, it’s important to keep in mind that cholesterol in the diet does not necessarily raise cholesterol in the blood (4, 5). 90003 90002 The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out (6, 7).90003 90002 Nevertheless, the response to eating eggs varies between individuals (8): 90003 90014 90015 In 70% of people, eggs do not raise cholesterol at all 90018 90015 In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol 90018 90045 90002 However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs. 90003 90054 90016 Summary 90017 Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.90057 90002 HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol (9). 90003 90002 People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems (10, 11, 12, 13). 90003 90002 Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10% (14, 15, 16). 90003 90054 90016 Summary 90017 Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.90057 90002 Choline is a nutrient that most people do not even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins. 90003 90002 Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions (17). 90003 90002 The symptoms of choline deficiency are serious, so fortunately it’s rare. 90003 90002 Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.90003 90054 90016 Summary 90017 Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people are not getting enough of. 90057 90002 LDL cholesterol is generally known as the “bad” cholesterol. 90003 90002 It is well known that having high levels of LDL is linked to an increased risk of heart disease (18, 19). 90003 90002 But many people do not realize that LDL is divided into subtypes based on the size of the particles. 90003 90002 There are 90109 small, dense 90110 LDL particles and 90109 large 90110 LDL particles.90003 90002 Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles (20, 21, 22). 90003 90002 Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement (23, 24). 90003 90054 90016 Summary 90017 Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.90057 90002 One of the consequences of aging is that eyesight tends to get worse. 90003 90002 There are several nutrients that help counteract some of the degenerative processes that can affect our eyes. 90003 90002 Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye (25, 26). 90003 90002 Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders (27, 28, 29).90003 90002 Egg yolks contain large amounts of both lutein and zeaxanthin. 90003 90002 In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28-50% and zeaxanthin by 114-142% (30). 90003 90002 Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world (31). 90003 90054 90016 Summary 90017 The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts.Eggs are high in both of them. 90057 90002 Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised. 90003 90002 Eggs from hens that were raised on pasture and / or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids. 90003 90002 Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease (32, 33). 90003 90002 Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides.In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16-18% (34, 35). 90003 90054 90016 Summary 90017 Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides. 90057 90002 Proteins are the main building blocks of the human body. 90003 90002 They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.90003 90002 Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low. 90003 90002 Eggs are an excellent source of protein, with a single large egg containing six grams of it. 90003 90002 Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them. 90003 90002 Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few (36, 37, 38, 39).90003 90054 90016 Summary 90017 Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need. 90057 90002 For many decades, eggs have been unfairly demonized. 90003 90002 It has been claimed that because of the cholesterol in them, they must be bad for the heart. 90003 90002 Many studies published in recent years have examined the relationship between eating eggs and the risk of heart disease. 90003 90002 One review of 17 studies with a total of 263,938 participants found no association between egg intake and heart disease or stroke (40).90003 90002 Many other studies have arrived at the same conclusion (41, 42). 90003 90002 However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease (43). 90003 90002 Whether the eggs are actually causing the increased risk is not known, because these types of studies can only show statistical association. They can not prove that eggs caused anything. 90003 90002 It is possible that people who eat lots of eggs and have diabetes are less health-conscious, on average.90003 90002 On a low-carb diet, which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease (44, 45). 90003 90054 90016 Summary 90017 Many studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes. 90057 90002 Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient (46).90003 90002 Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake (47). 90003 90002 In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours (48). 90003 90002 In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks (49).90003 90054 90016 Summary 90017 Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss. 90057 90002 Studies clearly show that eating up to three whole eggs per day is perfectly safe. 90003 90002 There is no evidence that going beyond that is harmful – it is just “uncharted territory,” as it has not been studied. 90003 90002 Eggs are pretty much nature’s perfect food. 90003 90002 On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.90003 90210 Meal Prep: Everyday Breakfast 90211.90000 Eggs vs. Egg Whites: Which One Is Healthier? 90001 90002 Eggs vs. Egg Whites: Which One Is Healthier? 90003 90004 90005 Posted on: 90006 January 31st 2018 90007 90002 90003 90004 90007 90002 Eggs Vs. Egg Whites: Which One is Heathier 90003 90004 Eggs are versatile, affordable, nutritious and, best of all, delicious. However, it is a fact that egg yolks contain a fair amount of cholesterol. For this reason, many people choose to eat only egg whites.When considering the whole egg, though, is it worth it to ditch the yolk? 90007 90004 The yolk undeniably contains more cholesterol, fat and calories than the whites, but it also holds the majority of an egg’s nutrients. In this piece, we’ll explore the different nutrient levels of egg whites and egg yolks, which one offers the most health benefits and how to prepare your eggs to preserve their nutrition. 90007 90004 After you know the facts, you’ll be better prepared to decide which part of the egg suits your dietary needs.In most cases, you can have your yolk and eat it, too. 90019 90007 90002 The Nutrition You Need is in an Egg 90003 90004 Before we break down the nutrition in egg whites and egg yolks, let’s take a look at the dietary requirements for an average adult. This will help paint a clearer picture of how an egg is a nutritionally valuable part of a diet. 90007 90004 You can find all of the following nutrients in an egg. Here’s an average amount of those nutrients we need every day and the reasons they keep us healthy: 90007 90004 ● Calories: 2,000.Calories fuel the body to keep major systems functioning. 90019 ● Protein: 50 grams. Protein builds and repairs tissue and muscle. 90019 ● Fat: 70 grams. Fat supports cell growth, protects organs, keeps you warm and gives you energy. It also helps your body absorb nutrients. 90019 ● Calcium: 1,000 milligrams. Calcium builds strong bones and teeth, helps prevent blood clotting, supports healthy heartbeat and muscular function, and helps prevent osteoporosis. 90019 ● Magnesium: 380 milligrams. Magnesium supports muscle, heart and bone functions.90019 ● Iron: 8 milligrams. Iron helps carry oxygen through your body. 90019 ● Phosphorous: 700 milligrams. Phosphorous is needed to grow, maintain and repair muscles. It also helps your kidneys filter waste. 90019 ● Potassium: 4,044 milligrams. Potassium helps you maintain healthy blood pressure. 90019 ● Sodium: 500 milligrams. Sodium works with potassium. It helps muscles contract, assists the intestines in absorbing nutrients and regulates blood pressure and kidney function. 90019 ● Zinc: 11 milligrams.Zinc supports the immune system and cell growth. 90019 ● Copper: 1.2 milligrams. Copper helps maintain and repair connective tissues, and it also keeps nails and hair healthy. 90019 ● Manganese: 2.3 milligrams. Manganese helps the body metabolize cholesterol, carbs and amino acids. 90019 ● Selenium: 55 micrograms. Selenium protects the body as an antioxidant. 90019 ● Thiamin or Vitamin B1: 1.2 milligrams. Vitamin B1 supports the nervous system, brain, muscles, heart and digestive health. 90019 ● Riboflavin or Vitamin B2: 1.3 milligrams. Vitamin B2 helps the body metabolize fat and protein, and works as an antioxidant. 90019 ● Niacin or Vitamin B3: 16 milligrams. Vitamin B3 improves cardiovascular health and lowers the risk of heart disease. 90019 ● Pantothenic acid or Vitamin B5: 5 milligrams. Vitamin B5 helps the body process carbs, proteins and fats. It also supports healthy skin. 90019 ● Vitamin B6: 1.3 milligrams. Vitamin B6 supports a healthy heart and muscles, and it helps prevent depression. 90019 ● Folate or Folic Acid: 400 micrograms.Folic acid allows the body to make DNA and divide cells. 90019 ● Vitamin B12: 2.4 micrograms. Vitamin B12 helps make DNA and supports blood cell and nerve health. 90019 ● Biotin or Vitamin B7: No recommended daily allowance. Strive to get 25-30 micrograms a day. It’s important for hair, eyes and nail health, and it supports liver and nervous system. 90019 ● Vitamin A: 900 micrograms. Vitamin A supports vision, immune and reproductive systems, and vital organ functioning. 90019 ● Vitamin E: 15 milligrams.Vitamin E is an antioxidant that supports your immune system. 90019 ● Vitamin D: 600 International Units. Vitamin D helps the body absorb calcium for bone and teeth health. 90019 ● Vitamin K: 120 micrograms. Vitamin K is important for blood, bone and organ health. 90019 ● Omega-3: 250 milligrams. Omega-3 supports brain, eye and heart health. 90019 ● Choline: 550 milligrams. Choline is an essential nutrient in metabolizing fats and other physiological processes. 90007 90004 90007 90004 As you can see, human beings require a lot of different vitamins and minerals to function properly.A whole egg contains a percentage of all of the above nutrients, making it one of the healthiest foods on the planet. 90019 90007 90002 Egg Yolks Contain Most of the Nutrients 90003 90004 Yolks are the gooey golden orbs in the center of an egg and are full of flavor. Not only is the yolk the tastiest part of an egg, but it is also the most nutritious. 90007 90004 However, not everything about the yolk is golden when compared to egg whites. Compared to the whites, egg yolks contain: 90007 90004 ● Less protein: 2.7 grams vs. 3.6 grams. 90019 ● More fat: 4.5 grams or 99 percent of an egg’s fat. 90019 ● Less magnesium: 0.85 milligrams vs. 3.6 milligrams. 90019 ● Less potassium: 18.5 milligrams vs. 53.8 milligrams. 90019 ● Less riboflavin: 0.09 milligrams vs. 0.145 milligrams. 90019 ● Less niacin: 0.004 milligrams vs. 0.035 milligrams. 90019 ● More calories: 55 calories vs. 17 calories. 90019 ● All the cholesterol: 210 milligrams. 90019 ● All the saturated fat: 1.6 grams. 90007 90004 Before you scoop the yolks into the trash, though, consider the sunny-side of the yolk.In comparison to egg whites, egg yolks contain: 90007 90004 ● More calcium: 21.9 milligrams vs. 2.3 milligrams. 90019 ● More iron: 0.4 milligrams vs. 0.03 milligrams. 90019 ● More phosphorus: 66.3 milligrams vs. 5 milligrams. 90019 ● More zinc: 0.4 milligrams vs. 0.01 milligrams. 90019 ● More copper: 0.013 milligrams vs. 0.008 milligrams. 90019 ● More manganese: 0.009 milligrams vs. 0.004 milligrams. 90019 ● More selenium: 9.5 micrograms vs. 6.6 micrograms. 90019 ● More thiamin: 0.03 milligrams vs.0.01 milligrams. 90019 ● More pantothenic acid: 0.51 milligrams vs. 0.63 milligrams. 90019 ● More B6: 0.059 milligrams vs. 0.002 milligrams. 90019 ● More folate: 24.8 micrograms vs. 1.3 micrograms. 90019 ● More B12: 0.331 micrograms vs. 0.03 micrograms. 90019 ● All of an egg’s vitamin A: 245 International Units (IU) 90019 ● All of an egg’s vitamin E: 0.684 milligrams. 90019 ● All of an egg’s vitamin D: 18.3 IU 90019 ● All of an egg’s vitamin K: 119 IU 90019 ● All of an egg’s healthy fats: 94 milligrams.90019 ● All of an egg’s carotenoids: 21 micrograms. 90007 90004 That’s a ton of nutrition for only 55 calories that gets left behind when you only eat the whites. 90019 90007 90002 Egg White Contain Most of the Protein 90003 90004 It’s true. Egg whites are nearly fat-free, containing only one percent of an egg’s fat. Egg whites are also cholesterol-free, low-calorie and contain the greatest percentage of an egg’s protein or 57 percent. 90007 90004 90007 90004 So, for 17 calories, egg whites do offer some nutrition and lots of protein.It’s probably a better idea to eat more egg whites than whole eggs in larger quantities if you are concerned with weight management or cholesterol control. However, also consider that if you fry your egg whites in butter, you are adding extra calories and cholesterol – and defeating the purpose of consuming a cholesterol-free, saturated fat-free food. 90007 90002 Eat the Whole Egg for the Most Nutrition 90003 90004 So, which part of the egg is best? We recommend eating both. 90007 90004 Egg whites and egg yolks are the perfect marriage of nutrition.Most people can eat up to seven eggs a week with no increase in heart disease risk. It is recommended to consume no more than 300 milligrams of cholesterol a day. 90007 90004 90007 90004 The American Heart Association (AHA) focuses on the following recommendations for heart-health: 90007 90004 ● Get 40 minutes of aerobic exercise three to four times a week. 90019 ● Eat more nutritious food. 90019 ● Limit saturated and trans fats. 90019 ● Limit sodium intake. 90007 90004 The AHA does not mention limiting egg consumption, but they do recommend eating lean poultry and nutritious food.As far as we know, eggs are nutritious. 90007 90004 90007 90004 Additionally, high cholesterol in food is not the leading cause of high cholesterol in the body, which is associated with heart disease. Saturated fats, like those found in meat fat, tell the body to produce more cholesterol and have a greater impact on the body’s cholesterol levels. Sugar, trans fats and genetics play a big role in raising harmful cholesterol levels, too. With only 1.6 milligrams of saturated fat, less than one gram of sugar and zero trans fat, eggs are not to be feared.90007 90004 A 2016 study published in the Journal of the American College of Nutrition found that people who eat an average of one egg a day had a 12 percent lower stroke risk than those who ate fewer eggs. No connection was made between egg consumption and increased heart disease. The AHA says it’s ok to eat an egg a day. 90007 90004 The point is, you can enjoy the flavor and nutrition of an entire egg every day with no consequence to your health. For a more filling meal, mix one whole egg with egg whites.Add some tasty fresh herbs for flavor, or add veggies like kale, mushrooms or chopped tomatoes for an extra nutrition boost. 90007 90004 As with all the good things in life, moderation is key. But the nutrients-to-calorie ratio in an egg makes it worth including in a well-balanced diet. Overall, eggs are easy on your waistline and your budget. 90019 90007 90002 How to Cook Eggs For Optimal Nutrition 90003 90004 You can save on calories and fat by eating plain egg whites, but the moment they hit an oil-coated frying pan, their fat levels go up.How you prepare your eggs, whether you are cooking a whole egg or just the white, makes a difference in nutritional levels. There are different ways to cook your eggs to prevent adding excess fat and cholesterol, and to minimize nutrient loss. 90007 90004 90007 90004 One general rule to keep in mind when cooking any food is, heat destroys what it cooks. Obviously, this works in our favor when it comes to killing bacteria. However, heat can also destroy nutrients, too. 90007 90004 But heat is not all bad when it comes to nutrition.Heat also helps our body digest certain nutrients. For example, heat helps us process egg white protein, and it destroys avidin. Avidin is the protein in egg whites that makes biotin or vitamin B7 unavailable to us. In fact, protein in cooked eggs is 180 percent more digestible than in raw eggs. 90007 90004 However, too much heat can damage the nutrients in the yolk. Cooking an egg can reduce around 17-20 percent of its vitamin A level and as much as 6-18 percent of its antioxidant levels. 90007 90004 You also want to prevent oxidizing the yolks.Too much heat in the yolk makes yolk fat sticky and harder for our body to make good use of. The trick is to cook the whites, but not overcook the yolk to get the most nutrition out of an egg. In summary: 90007 90004 ● Do not overcook yolks. 90019 ● Do cook egg whites all the way. 90019 ● Use the shortest cooking time possible for safe consumption. 90007 90004 90007 90004 Do not feel too bad if you prefer your yolks cooked thoroughly. No matter how you prefer to eat your eggs, eggs are still an excellent source of vitamins and protein.Let’s explore eight different ways to eat your eggs and the methods that promise the highest nutrition. 90007 90004 1. Raw 90007 90004 Some people like to add raw eggs to a healthy smoothie. Unlike protein powder, eggs provide sufficient protein and nutrients without artificial ingredients. Also, raw eggs contain a higher dose of vitamin A than cooked eggs. Although you can consume eggs raw, however, it is not always recommended. 90007 90004 90007 90004 Raw eggs carry the risk of salmonella poisoning because eggs must be heated to kill any bacteria.Also, your body only absorbs half the protein from raw eggs. If you do want to consume raw eggs, make sure to use eggs that have pasteurized eggshells for minimal bacteria risk. Here’s how to add eggs to a smoothie: 90007 90004 ● Crack one or two pasteurized-shelled eggs into a blender. You can also use a quarter cup of pasteurized egg substitute instead. 90019 ● Add a half cup or one cup of washed, chopped fresh fruit to the blender. Some tasty choices include blueberries, bananas, strawberries, oranges or mangos.90019 ● Add one-third of a cup of your preferred liquid. You might use milk, fruit juice or water. 90019 ● Pulse blender over medium until smooth and serve. 90007 90004 Can not find pasteurized eggs in the store? That’s ok because you can complete the process at home. Here’s how to pasteurize eggs at home and kill bacteria without cooking the egg. For two eggs, make sure you have: 90007 90004 ● Three clean forks or whisks 90019 ● One tablespoon of lemon juice or white vinegar 90019 ● A microwave-safe bowl 90019 ● Plastic wrap 90007 90004 Once you have your materials together, follow these steps: 90007 90004 ● Collect the yolks of two eggs in the bowl.90019 ● Whisk yolks. 90019 ● Add one tablespoon of lemon juice and whisk. 90019 ● Add two tablespoons of water and whisk. 90019 ● Seal the bowl with plastic wrap. 90019 ● Heat mixture on high until the surface starts to rise. 90019 ● Cook for eight more seconds. 90019 ● Remove the bowl from the microwave. 90019 ● Remove the cover. 90019 ● Whisk yolk with a clean fork or whisk. 90019 ● Return the bowl to the microwave and heat again until the surface rises. 90019 ● Continue to heat for eight more seconds.90019 ● Remove the bowl and whisk with a clean fork or whisk until smooth. 90007 90004 You are now ready to enjoy your pasteurized eggs in your favorite raw egg recipe. 90007 90004 2. Hard-Boiled 90007 90004 The great thing about boiling an egg is you do not add extra calories, and you cook away bacteria. Boiled eggs also make a convenient snack and are a go-to choice for dieters with busy schedules. Their shells can be dyed fun colors, or you can turn boiled eggs into scrumptious deviled eggs.You do not need to use fattening mayo for your deviled eggs, either. Experiment with low-calorie fillers like hummus or tuna for a satisfying high-protein snack. 90007 90004 90007 90004 Try not to overcook your egg if you can. By boiling an egg for about ten minutes on the stove top, you destroy dangerous bacteria, but overcooking will lead to nutrient loss. If the yolk inside of a hard-boiled egg has a grayish-green color, that’s a sign it is overcooked. 90007 90004 Boiled eggs can be a headache to peel, but fortunately, there are tricks to getting a perfectly smooth egg without chipping away any of the protein-dense egg white.Many grocery stores carry peeled hard-boiled eggs, too. For a dozen perfect hard-boiled eggs: 90007 90004 ● Place 12 eggs in a large saucepan. 90019 ● Cover them by one inch with cool water. 90019 ● Bring water to a boil over medium heat. 90019 ● When water has reached a boil, cover and remove from heat. 90019 ● Let them sit for 12 minutes. 90019 ● Place eggs in a colander and run them under cool water to stop cooking. 90019 ● Serve immediately. 90007 90004 Here’s a tip – add a teaspoon of baking soda to the water to help reduce eggshell stickiness when it’s time to peel.90007 90004 When the eggs are boiled, and you’re ready to eat, follow one of these four tricks to peeling hard-boiled eggs, and avoid the frustration of dealing with broken shell pieces: 90007 90004 1. Tap the top and bottom of the egg on a hard surface and peel off the top and bottom. Firmly hold the egg, and blow the egg out. 90019 2. Add water to a pot or plastic container, place the egg inside, cover with a plate or lid and shake – no peeling involved. 90019 3. Crack the shell over a hard surface, insert a spoon under the shell and peel the shell away with the spoon.90019 4. Crack the egg and roll it over the counter, then peel the egg in cold water. 90007 90004 With those tricks in mind, it’s tempting to boil eggs just to have fun peeling them. 90007 90004 3. Soft-Boiled 90007 90004 When you cook a soft-boiled egg, you fully cook the white of the egg but not the yolk. Therefore, you’ve exposed the egg to enough heat to kill bacteria, while preserving all the nutritional gold and flavor of the yolk. 90007 90004 90007 90004 Cooked for five to six minutes, a runny yolk contains up to 50 percent more nutrients than a boiled or cooked yolk.This is the recommended method to cook an egg for the lowest calories with the most nutrients. It’s quick and easy, too, and involves minimal dish-washing. All you need is a pot, stovetop and some water. 90007 90004 To peel a soft-boiled egg, you’ll just want to be a little gentler with it than if it was hard-boiled. Instead of cracking the egg against a surface, tap it against the counter or use a utensil to tap against the shell. Hold the egg under cool running water and peel away the shell.90007 90004 The gooey golden yolk of a soft-boiled egg is delicious on toast. Here’s a recipe for Avocado Toast with Soft-Boiled Eggs: 90007 90004 ● Grill or toast slices of whole wheat bread. 90019 ● Cut, pit and peel an avocado. 90019 ● Put the avocado in a bowl and mash with the juice of half a lemon, a tablespoon of olive oil, and a pinch of salt and black pepper. 90019 ● Spread the avocado mixture on toast 90019 ● Add peeled and halved soft-boiled eggs. 90019 ● Top the toast with watercress leaves or pea shoots, and season with salt and pepper to taste.90007 90004 4. Poached 90007 90004 You may have eaten poached eggs in the popular dish known as eggs Benedict. Preparing a poached egg is a little more complicated than the other methods on this list, but it is a healthy way to eat an egg – as long as you skip the high-fat hollandaise sauce. 90007 90004 90007 90004 Nutritionally, a poached egg is similar to a soft-boiled egg. The difference is you are not cooking the egg with the shell on. Instead, you carefully scoop the egg out of hot water with a spoon.90007 90004 Simply put, here’s how to poach an egg: 90007 90004 ● Make sure your eggs are fresh. 90019 ● Add a drop of vinegar to simmering or gently boiling water. 90019 ● Crack eggs one at a time in a ramekin or cup. 90019 ● Create a whirlpool in the water. The whirlpool will cause the egg white to wrap around the yolk. 90019 ● Carefully tip the egg into the water, white-end first. 90019 ● Cook for three minutes. 90019 ● Remove the egg with a slotted spoon. 90019 ● Drain the egg on a paper towel.90007 90004 Craving eggs Benedict but do not want to spoil your diet with buttery hollandaise sauce? For a healthier homemade hollandaise sauce, try this recipe instead: 90007 90004 ● Beat one cup of plain yogurt with one teaspoon of lemon juice and three egg yolks in a double boiler. 90019 ● Heat over one inch of simmering water, and frequently stir for 15 minutes or until thickened. 90019 ● Stir in one or two teaspoons of Dijon mustard, about a half teaspoon of sugar and cumin, paprika, red pepper flakes, black pepper, salt and fresh basil to taste.90019 ● Enjoy atop your poached egg. 90007 90004 5. Fried 90007 90004 Frying an egg is not the lowest calorie option, but it certainly is a tasty way to prepare an egg. Even though you need to use fat to fry an egg, you can still enjoy it as long as you pay attention to the type of oil and amount of oil you use. 90007 90004 90007 90004 Aim to use an oil that is safe in high heat. Fats and oils have a smoke point or a limit. When they go beyond their smoke point, they start to break down and release free radicals in the food.Free radicals can cause unhealthy inflammation in your body. The best high-heat oils to use to fry your eggs are: 90007 90004 ● Butter: Grass-fed butter has more nutrients, but still only use minimal amounts because butter is high in fat and calories. Considering that one tablespoon of butter is a little over 100 calories, use only as much as you need to coat the pan and keep the egg from sticking. Start with no more than half a teaspoon, and add more only as needed. 90019 ● Coconut Oil: Like butter, coconut oil is high in calories and fat, so use this oil sparingly.Also, keep in mind that coconut oil will add the flavor of coconut to your eggs. While this might be an exciting fact to coconut-lovers, some might prefer a more traditional butter taste. 90019 ● Beef Tallow: It cooks like butter but is made of animal fat instead of milk. Beef tallow has close to the same amount of calories as butter and coconut oil, but it has less saturated fat. This is a good frying fat without coconut flavor. 90019 ● Olive Oil: Olive oil has a slightly lower smoke point than the above fats, but it can be good a choice as long as you do not heat it over 325˚F.Loaded with vitamin E and low in saturated fat, olive oil is the healthiest oil to fry an egg in. 90007 90283 Here are some different ways to fry an egg. Which method do you prefer? 90284 90004 1. Sunny-Side Up 90007 90004 To make a sunny-side up egg, the egg is never flipped. The bottom of the egg and the white part cooks, but the yolk stays runny. 90007 90004 The best way to cook a sunny-side-up egg is to use a low amount of heat. This way you have a better chance of preserving the yolk’s nutrients and a lower chance of oxidizing the yolk fats.Also, because you do not have to flip the egg, you will not need to use more oil in the pan, making this the healthiest way to fry up an egg. 90007 90004 It’s not always easy to cook the perfect sunny-side-up, but the trick is in the heat. Here’s the right way to cook an egg sunny-side up: 90007 90004 ● Heat a non-stick frying pan over medium heat. If oil spits during the process, turn the heat down. 90019 ● Pour half a teaspoon of water in the pan to test its heat level. If the water evaporates, the pan is ready.90019 ● Coat the bottom of the pan with about one tablespoon of butter or oil. If you use butter, let it melt. 90019 ● Gently crack an egg and pour it into the pan. 90019 ● Cook the egg until the whites are set, but the yolk is still runny, or for about two minutes. 90019 ● Remove the pan from the stove. 90019 ● Use a large metal spatula to scoop up the egg, and enjoy. 90007 90004 Here’s a quick tip on how to crack an egg without broken shells: 90007 90004 ● Firmly hold the egg and tap it against a flat surface like a countertop.90019 ● Find a crack in the shell. 90019 ● Place your thumbs on either side of the crack and gently pull apart. 90007 90004 Sometimes, no matter how hard we try, part of the eggshell breaks off and gets into the pan. How many times can you recall chasing after a floating shell piece as it jumps away from your fingertip? The best thing to do if this happens is to take a piece of broken eggshell and use that, instead of your finger or kitchen utensil, to scoop up the eggshell. If that does not work, a little eggshell will not hurt – in fact, it might add a bit of extra calcium to your dish! 90007 90004 2.Over-Easy 90007 90004 An over-easy egg is similar to a sunny-side-up egg in that it preserves most of the yolk. However, this method requires cooking both sides of the egg. The benefit of preparing an over-easy egg is chances of undercooking the egg are less. However, you expose the egg to more grease in the pan. Also, because the egg is heated on both sides, the yolk will lose more nutrients than if it was cooked sunny-side up. 90007 90004 3. Over-Hard 90007 90004 This method is the preferred fried egg choice for individuals who do not like runny yolks.With this method, you crack the egg into the frying pan and pop the yolk. You cook both sides of the egg, cooking the yolk and egg whites completely. 90007 90004 On the plus side, you do not have to worry about bacteria because you fully cook the egg. However, you lose the highest amount of nutrients by cooking the yolk entirely, and you get all the fat from the pan on the egg, adding extra calories. 90007 90004 4. Baked 90007 90004 Eggs can be baked in lots of different delicious recipes, from quiches to breakfast casseroles.Though eggs make yummy additions to a variety of baked dishes, this method, unfortunately, causes the most nutrient loss. When eggs are baked for 40 minutes, they can lose up to 61 percent of their vitamin D, compared to 18 percent when boiled or fried. 90007 90004 90007 90004 Is there a way to bake an egg while still maintaining its nutrients? Here’s a fun, easy recipe to make Cloud Eggs, or a way to bake an egg but keep the nutrients of the yolk: 90007 90004 ● Preheat the oven to 450 degrees Fahrenheit.90019 ● Line a baking sheet with parchment paper. 90019 ● Separate egg yolks from the whites. 90019 ● Place egg whites in a mixing bowl. 90019 ● Add a pinch of salt to the whites. 90019 ● Beat the eggs with a whisk attachment in a mixer. 90019 ● Start on low speed and slowly increase speed until peaks form. 90019 ● Gently fold in a quarter cup of grated cheese, such as Swiss or parmesan, with a spatula. 90019 ● Create two mounds of egg white mixture on the baking sheet. 90019 ● Form each mound to have an indentation in the center.90019 ● Place in the oven for three minutes on a center rack. 90019 ● Pull out eggs and carefully add egg yolks to the center of each mound. 90019 ● Return to the oven and cook for an additional three minutes. 90007 90004 Serve these eggs with your favorite toast for a trip on cloud nine. 90007 90004 5. Scrambled 90007 90004 Some people detest hard-boiled eggs, but they can not get enough eggs in a cheesy scramble. Sound like someone you know? Everyone has their egg preference, and just like fried eggs, scrambled eggs and omelets are popular breakfast dishes – especially for those with a bit of a yolk phobia.90007 90004 90007 90004 Also, scrambling your eggs allows you to go stir-crazy and mix in all kinds of mouthwatering ingredients, from cheese and meats to veggies and pretty much anything else your heart desires. As this might be the most fun cooking method, it’s not exactly the healthiest cooking style. 90007 90004 When you scramble an egg, you are mixing all the parts of an egg and heating the yolk and whites equally-which actually overcooks the egg. This will cause yolk nutrient loss and oxidize the fat in the yolk.With that said, it is still better for your health to eat the whole egg instead of only scrambling egg whites, but if you can, try other methods to maintain more of the yolk for maximum nutrient levels. 90007 90004 On the bright side, your eggs are fully cooked and free of bacteria, and you can add nutrient-packed veggies to help make up for any nutrient loss in the yolk. 90007 90004 For a bit of extra flair, you could also try cooking an omelet. Try this recipe for a Veggie-Stuffed Omelet: 90007 90004 ● Heat a nonstick skillet with a teaspoon of olive oil over medium heat.90019 ● Add two tablespoons of chopped red bell pepper, one tablespoon of chopped onion and a quarter cup of sliced ​​mushrooms to the pan. 90019 ● Stir veggies frequently until tender, or for about two minutes. 90019 ● Stir in one cup of rinsed baby spinach leaves. 90019 ● Stir and cook until the spinach wilts. 90019 ● Remove veggies from the pan and place them in a bowl. 90019 ● In a different bowl beat two eggs, one tablespoon of water, and a pinch of salt and pepper with a fork or whisk until mixed.90019 ● Reheat skillet again over medium heat. 90019 ● Pour egg mixture into the pan. 90019 ● Slide pan rapidly back and forth over heat and stir with a spatula to spread eggs over the bottom of the pan as they thicken. 90019 ● Let it stand a few seconds to lightly brown the omelet. 90019 ● Place veggie mixture over half of the omelet. 90019 ● Top the mixture with a tablespoon of shredded cheese. 90019 ● Fold the other half of the omelet over the mixture with a spatula. 90019 ● Carefully slide the omelet out of the pan onto a plate.90007 90004 Not a fan of mushrooms or onions? Here are a few other tasty and healthy omelet filling ideas: 90007 90004 ● Turkey and avocado 90019 ● Asparagus and cheese 90019 ● Fresh basil 90019 ● Apples and Brie 90019 ● Potatoes and fenugreek 90019 ● Pimento-stuffed green olives 90007 90004 6. Microwaved Scrambled Eggs 90007 90004 Did you know that you can microwave your eggs without destroying their nutritional value? Though some may view microwaves as dangerous kitchen tools, the goal of cooking food is to expose food to heat for the shortest possible amount of time.Because microwaves cook food quickly, nutrients have less time to break down and lose their power. 90007 90004 90007 90004 So next time you’re in a hurry, do not turn your back to eggs because you do not have time to cook them on the stove. Instead, turn your back to your stove and say hello to your microwave. 90007 90004 Here’s how to make quick and easy microwaved scrambled eggs: 90007 90004 ● Beat two eggs in a microwave-safe dish with two tablespoons of milk, and a pinch of salt and pepper until blended.90019 ● Microwave on high for 45 seconds. 90019 ● Stir. 90019 ● Microwave an additional 30 to 45 seconds or until eggs are set. 90019 ● Top with your favorite toppings like shredded cheese, salsa or fresh herbs. Serve immediately. 90007 90004 Some other tasty egg toppers are: 90007 90004 ● Chopped chives 90019 ● Fresh parsley 90019 ● Crumbled bacon 90007 90004 7. Microwaved Poached Eggs 90007 90004 90007 90004 Are you terrified of trying to poach an egg? Does the idea of ​​creating a whirlpool with a spoon cause a flood of panic? Have no fear – you can poach an egg in the microwave.Here’s how to make a microwaved poached egg: 90007 90004 ● Fill a microwave-safe mug with half a cup of water. 90019 ● Crack on egg into the cup. 90019 ● Place a saucer on top of the cup. 90019 ● Microwave on high for 30 to 60 seconds or until the egg white is cooked, but the yolk is still runny. 90019 ● If not cooked, heat for ten more seconds. Check the egg. If needed, add another ten seconds. 90019 ● Season with salt and pepper. 90007 90004 After looking at all the different ways to prepare an egg for the most nutrition, go with soft-boiled or poached to get all the delicious qualities of a runny yolk but the protein power of a cooked egg white, and save yourself the fat required to fry, scramble or bake an egg.90007 90002 Sauder’s Is Your Egg Expert 90003 90004 When it comes to eggs, it’s the whole egg that counts – and any style egg is better than no egg. Here at Sauder’s, we deliver the highest quality eggs and egg products from our family to your table. 90007 90004 Check out our delicious fresh eggs or explore our site to stay informed about everything the incredible egg has to offer. Have questions or comments? We look forward to hearing from you, too. 90007 90004 Our parting message to friendly folks? Eat more yolks! 90007 .90000 6 Reasons Why Eggs Are the Healthiest Food on the Planet 90001 90002 Eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” 90003 90002 They also contain unique antioxidants and powerful brain nutrients that many people are deficient in. 90003 90002 Here are 6 reasons why eggs are among the healthiest foods on the planet. 90003 90002 One whole egg contains an amazing range of nutrients. 90003 90002 In fact, the nutrients in there are enough to turn a single fertilized cell into an entire baby chicken.90003 90002 Eggs are loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients. 90003 90002 One large egg contains (1): 90003 90016 90017 90018 Vitamin B12 (cobalamin): 90019 9% of the RDA 90020 90017 90018 Vitamin B2 (riboflavin): 90019 15% of the RDA 90020 90017 90018 Vitamin A: 90019 6% of the RDA 90020 90017 90018 Vitamin B5 (pantothenic acid): 90019 7% of the RDA 90020 90017 90018 Selenium: 90019 22% of the RDA 90020 90017 Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.90020 90039 90002 A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates. 90003 90002 It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein. 90003 90044 90018 Summary 90019 Whole eggs are incredibly nutritious, containing a very large amount of nutrients compared to calories. The nutrients are found in the yolks, while the whites are mostly protein. 90047 90002 The main reason people have been warned about eggs is that they’re loaded with cholesterol.90003 90002 One large egg contains 212 mg of cholesterol, which is a lot compared to most other foods. 90003 90002 However, dietary sources of cholesterol have a minimal effect on cholesterol levels in the blood (2). 90003 90002 Your liver actually produces cholesterol, every single day. The amount produced depends on how much you eat. 90003 90002 If you get a lot of cholesterol from food, your liver produces less. If you do not eat cholesterol, your liver produces more of it. 90003 90002 The thing is, many studies show that eggs actually improve your cholesterol profile.90003 90002 They raise HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol to a large subtype which is not as strongly associated with an increased risk of heart disease (3, 4, 5) . 90003 90002 Multiple studies have examined how eating eggs affects the risk of heart disease and found no association between the two (6, 7, 8). 90003 90002 On the contrary, eggs have been linked with health benefits. 90003 90002 One study discovered that eating 3 whole eggs per day reduced insulin resistance, raised HDL and increased the size of LDL particles in people with metabolic syndrome (9).90003 90002 However, some studies do show an increased risk of heart disease in people with diabetes. This needs further research though and probably does not apply to a low-carb diet, which can, in many cases, reverse type 2 diabetes (10, 11, 12). 90003 90044 90018 Summary 90019 Studies show that eggs actually improve the cholesterol profile. They raise HDL (good) cholesterol and increase the size of LDL particles, which should lower the risk of heart disease. 90047 90002 Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins.90003 90002 Choline is an essential nutrient for human health and is needed for various processes in the body. 90003 90002 It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes. 90003 90002 A low choline intake has been implicated in liver diseases, heart disease and neurological disorders (13). 90003 90002 This nutrient may be especially important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the baby (14).90003 90002 Many people do not get enough choline. As an example, one study in pregnant, Canadian women found that only 23% reached the adequate intake of choline (15). 90003 90002 The best sources of choline in the diet are egg yolks and beef liver. One large egg contains 113 mg of choline. 90003 90044 90018 Summary 90019 Choline is an essential nutrient that few people get enough of. Egg yolks are an excellent source of choline. 90047 90002 Proteins are the main building blocks of the body and serve both structural and functional purposes.90003 90002 They consist of amino acids that are linked together, kind of like beads on a string, and then folded into complex shapes. 90003 90002 There are about 21 amino acids that your body uses to build its proteins. 90003 90002 Nine of these can not be produced by the body and have to be obtained from the diet. They are known as essential amino acids. 90003 90002 The quality of a protein source is determined by its relative amounts of these essential amino acids. A protein source that contains all of them in the right ratios is a high-quality source of protein.90003 90002 Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100 (16). 90003 90044 90018 Summary 90019 Eggs are an excellent source of protein, with all the essential amino acids in the right ratios. 90047 90002 There are two antioxidants in eggs that can have powerful protective effects on the eyes. 90003 90002 They are called lutein and zeaxanthin, both found in the yolk.90003 90002 Lutein and zeaxanthin tend to accumulate in the retina, the sensory part of the eye, where they protect the eyes from harmful sunlight (17). 90003 90002 These antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly (18, 19, 20). 90003 90002 In one study, eating 1.3 egg yolks per day for 4.5 weeks increased blood levels of zeaxanthin by 114-142% and lutein by 28-50% (21). 90003 90044 90018 Summary 90019 Eggs are very high in the antioxidants lutein and zeaxanthin, which can drastically reduce the risk of macular degeneration and cataracts.90047 90002 Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat. 90003 90002 They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety (8). 90003 90002 For this reason, it is not surprising to see studies showing that eating eggs for breakfast may lead to fat loss. 90003 90002 In one study, 30 overweight or obese women consumed a breakfast of either eggs or bagels. Both breakfasts had the same amount of calories.90003 90002 The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours (22). 90003 90002 In another study that went on for 8 weeks, eating eggs for breakfast led to significant weight loss compared to the same amount of calories from bagels. The egg group (23): 90003 90016 90017 Lost 65% more body weight. 90020 90017 Lost 16% more body fat. 90020 90017 Had a 61% greater reduction in BMI. 90020 90017 Had a 34% greater reduction in waist circumference (a good marker for the dangerous belly fat).90020 90039 90044 90018 Summary 90019 Eggs are very satiating. As a result, eating eggs for breakfast may reduce calorie intake later in the day and promote fat loss. 90047 90002 It’s important to keep in mind that not all eggs are created equal. 90003 90002 Hens are often raised in factories, caged and fed grain-based feed that alters the final nutrient composition of their eggs. It is best to buy omega-3 enriched or pastured eggs, which are more nutritious and healthier. 90003 90002 However, conventional supermarket eggs are still a good choice if you can not afford or access the others.90003 90044 90018 Summary 90019 The nutrient content of eggs largely depends on how the hens were fed. Omega-3 enriched or pastured eggs tend to be richer in healthy nutrients. 90047 90002 Eggs are among the most nutritious foods you can find, providing virtually all the vitamins and minerals you need. 90003 90002 To top things off, eggs are cheap, taste awesome and go with almost any food. 90003 90002 They really are an exceptional superfood. 90003.