eggs

egg

PRIMARY MICRO NUTRIENTS Iron, Phosphorus, Potassium, Zinc, Selenium, Vitamin B2, B5, B12, A, E, D
SECONDARY MICRO NUTRIENTS Calcium, Copper, Vitamin B6, Folate
NUTRITIONAL HIGHLIGHTS
  • High in nutrients Betaine, Choline, Retinol
  • High protein content and protein that is highly absorbable
  • Traditional Chinese Medicine – strengthens blood, enhance digestive and kidney function
  • Research shows people can eat 1 to 2 eggs a day without measureable effects on blood cholesterol
FUNCTIONAL BENEFITS
  • Betaine – reduces homocysteine (blood vessel damage), homocysteine increases heart disease risk and risk of: neural tube defects, osteoporosis, Alzheimer’s, cancer. Folate and betaine convert homocysteine – folate in all cells, betaine mainly in liver
  • Choline – component in fat containing structures in cell membranes, providing flexibility and structural integrity; particularly important for brain function and health; involved in homocysteine metabolism; component of key neurotransmitter acetylcholine; essential for brain development in fetus and new borns (mother’s diet and breast milk needs it); beneficial effect on development of memory centre (hippocampus)
  • Retinol (Vitamin A) – essential for eye health, skin health, teeth remineralization and bone growth
NUTRITIONAL NOTES
  • Poaching best – other cooking methods oxidize fat content
  • Largest eggs have more protein, nutrients and fats
  • Salmonella danger
    • Bacteria in chicken’s intestinal tract and feces
    • Eggs big concern – both on shell and inside
    • Cooking egg to make hard and washing hands after contact with eggs advised
DANGERS
  • Contains purines (kidney problems and gout)
  • Low levels oxalate (Calcium binding and kidney stones)
  • Modest source of arginine (promotes virus replication, especially herpes virus)
  • Common food allergen
  • Free range and organic advised – pesticides and antibiotics in feed metabolized into saturated fat (in chicken meat and eggs)
RDA Egg, whole, cooked, poached % RDA
Nutrient Unit per 100 g
g 3700 75.85 2.1%
Energy kcal 2600 143 5.5%
Protein g 90 12.51 13.9%
Total lipid (fat) g 87 9.47 10.9%
Carbohydrate, by difference g 224 0.71 0.3%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.37
Minerals
Calcium, Ca mg 1000 56 5.6%
Iron, Fe mg 8 1.75 21.9%
Magnesium, Mg mg 420 12 2.9%
Phosphorus, P mg 700 197 28.1%
Potassium, K mg 470 138 29.4%
Sodium, Na mg 297
Zinc, Zn mg 11 1.29 11.7%
Copper, Cu mg 0.9 0.072 8.0%
Manganese, Mn mg 2.3 0.028 1.2%
Selenium, Se µg 55 30.6 55.6%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.032 2.7%
Riboflavin mg 1.3 0.387 29.8%
Niacin mg 16 0.063 0.4%
Pantothenic acid mg 5 1.527 30.5%
Vitamin B-6 mg 1.7 0.144 8.5%
Folate, total µg 400 35 8.8%
Choline, total mg 234.1
Betaine mg 0.3
Vitamin B-12 µg 2.4 0.71 29.6%
Vitamin A, IU IU 5000 538 10.8%
Vitamin E, total mg 15 1.61 10.7%
Vitamin D IU 600 82 13.7%
Vitamin K (phylloquinone) µg 120 0.3 0.3%
Lipids
Fatty acids, total saturated g 3.113
Fatty acids, total monounsaturated g 3.643
Fatty acids, total polyunsaturated g 1.904
Cholesterol mg 370
Amino Acids g
Tryptophan g 0.166
Threonine g 0.553
Isoleucine g 0.669
Leucine g 1.082
Lysine g 0.909
Methionine g 0.378
Cystine g 0.271
Phenylalanine g 0.677
Tyrosine g 0.497
Valine g 0.855
Arginine g 0.817
Histidine g 0.308
Alanine g 0.732
Aspartic acid g 1.323
Glutamic acid g 1.667
Glycine g 0.43
Proline g 0.51
Serine g 0.967

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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