Easter Eggs!

If the Easter bunny only brings chocolate eggs, be sure to eat your regular eggs too, don’t just colour them.  Eggs, are highly nutritious and one of the best protein sources out there!  They contain all essential and nonessential amino acids that our body requires.  Amino acids build proteins, which are the main building blocks of our body.  There are 21 amino acids and 9 are essential, meaning they cannot be produced by our body and have to be obtained from our diet.  A high-quality protein source, contains the correct amounts and ratios of these amino acids.  Egg’s win!  When looking at other proteins, the biological value or measure of quality, is often evaluated by comparing it to eggs, which are given the perfect score of 100.

Sometimes it is still thought, because eggs carry cholesterol, that if you have high cholesterol you should avoid them.  But now luckily, we know that is not the case, as the small amount of bad “LDL” in them has little to no affect on your levels.  The even better news is, that they can actually help increase your healthy “HDL”!

They are an excellent source of heme iron.  Heme iron from animal-based foods, are more bioavailable for absorption, whereas plant-based iron foods, are not.  Plant based foods contain non-heme iron that have less bioavailability due to the fact that the iron is bound.  Non-heme iron can be made more bioavailable however, with the right combinations.  For example, spinach is rich in iron, but to make it more bioavailable for absorption, you will need to add Vitamin C – hence why many spinach salads include strawberries. 

They are a rich source of choline which is a vital nutrient for healthy neurological function, nerve function, and control of our muscles.   1 med Eggs = 100mg. 

They carry the antioxidants lutein and zeaxanthin, that are very important for our eye health.  Lutein fights macular degeneration and zeaxanthin protects our eyes of harmful effects of UV light. They both can reduce the risk of developing cataracts.  So, it’s not only the Easter Bunnies love of carrots, that can improve our eyes!

They carry a variety of vitamins crucial to our metabolism and health.  

  1. Vitamin D – needed by the body to absorb dietary calcium, which we know is vital for bone health along with promoting healthy teeth and muscles.
  2. Selenium – an anti-inflammatory nutrient vital for cardiovascular health – deficiency has been linked to cardiovascular disease and cardiac arrest. 1 egg carries ¼ of our daily requirement
  3. Zinc – a trace mineral that plays a crucial role in the body’s immune system
  4. B vitamins – maintain energy levels, as they assist in the healthy metabolism of carbohydrates into energy. 
    1. They also play a vital role in producing neurotransmitters, which carry messages in the brain and regulate mood. 
      1. B2 and B3, are found in the whites, while B5 and B12, are almost entirely contained within the yolk

They contain healthy and essential fatty acids, MUFA & PUFA’s.  Yes, they do have saturated fat too, but only 1/3 is saturated.  The rest are heart healthy Monounsaturated Fatty Acids (MUFA) – omega 9 and essential Polyunsaturated Fatty Acids (PUFA) – omega 3 & 6, which also contribute to a healthy brain and nervous system.

They can help you lose weight as they increase satiety due to the fat and protein in them, i.e., they will keep you fuller longer.  Not only will they keep you fuller longer, but they will have a lower caloric load.   1 egg is about 75 calories and if you had 2 eggs = 150 calories for breakfast vs a bowl of oatmeal (1 cup) = 300 calories (cooked in water without any milk or sugar), you can see the benefit.

*If this article or any past articles leaves you with questions, the want to be a better you, the courage to take the first step to a happier you, than please contact me at: 

Mikkie Nettles, Certified Personal Trainer/Holistic & Sports Nutritionist
Follow DEEM Health on Facebook, or contact info@deemhealth.ca

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