Healing Foods Pyramid
This Facts About reviews eggs and gives examples of the type of eggs to choose. We provide a guide for recommended servings per week as well as information for incorporating healthy changes into your diet.
What are the recommended servings per day?
- Optional: Average 1 per day
To date there is no established daily serving recommendation for eggs. They have been controversial in the past due to the high cholesterol content of the yolk. Recent findings suggest that dietary cholesterol has less impact on blood levels of cholesterol than intake of saturated fat or hydrogenated fat. As you will notice while reading this document, eggs are packed with nutrients and can be considered a healthy choice if eaten appropriately.
However, some people may be super-sensitive to dietary cholesterol and need to restrict consumption. Therefore, consistent with the National Cholesterol Education Program (NCEP), our recommendation for individuals with high cholesterol is to limit yolk consumption to 2 per week.
Why choose eggs?
- Protein, Vitamin, and Mineral
Content
- Egg white protein quality is used as the gold standard for comparison with other proteins
- Whole eggs offer almost every essential vitamin and mineral needed by humans, with the exception of vitamin C
- Egg yolks contain an array of essential vitamins, such as vitamins A, D, E, and K which are not found in egg whites
- Source of Carotenoids: Lutein
and Zeaxanthin
- One egg yolk, on average, contains significant amounts of the two carotenoids, lutein and zeaxanthin
- Research shows that individuals who consume a greater number of foods rich in lutein and zeaxanthin have a lower risk for age related macular degeneration and heart disease
Nutrient Content of an Omega-3 Enriched Large Egg
| Nutrient | Whole
Egg |
Egg
White |
Egg
Yolk |
| Calories (kcal) | 71 |
17 |
55 |
| Protein (g) | 6.30 |
3.60 |
2.70 |
| Carbohydrate (g) | 0.85 |
0.24 |
0.61 |
| Saturated Fat (g) | 1.6 |
0 |
1.6 |
| *Omega-3 Fatty Acids (mg) | 100-200 |
0 |
100-200 |
| Cholesterol (mg) | 210 |
0 |
210 |
| Folate (mcg) | 26 |
1.0 |
25 |
| Vitamin B12 (mcg) | 0.36 |
0.03 |
0.33 |
| Vitamin A (IU) | 245 |
0 |
245 |
| Vitamin D (IU) | 18.26 |
0 |
18.26 |
| Vitamin E (mg) | 0.44 |
0 |
0.44 |
| Vitamin K (mcg) | 0.1 |
0 |
0.1 |
| Choline (mg) | 215.1 |
0.42 |
214.6 |
| Calcium (mg) | 24 |
2.0 |
22 |
| Iron (mg) | 0.49 |
0.03 |
0.46 |
| Lutein + Zeaxanthin (mcg) | 186 |
0 |
186 |
*Omega-3
content varies due to name
brand of egg. |
|||
Specific Considerations
Source of Omega-3 Fatty Acids
- Omega-3 enhanced eggs come from chickens that are fed a diet of natural grains fortified with sources of omega 3 fatty acids, such as algae or flax seed
- These fats are an essential component of the human diet and are needed for brain growth and development
- They may be helpful in the prevention and treatment of heart disease, high blood pressure, inflammation, mental health disorders, diabetes, digestive disorders and autoimmune diseases
Cholesterol
- Eggs contain cholesterol, a waxy substance found only in animal products
- Dietary cholesterol, like that in egg yolks, had been implicated in increasing blood cholesterol levels
- Recent findings suggest that dietary cholesterol has less impact on blood levels of cholesterol than intake of saturated fat
- Be aware that eggs are often found in combination with milk, cream, butter and cheese, which are high in saturated fat, making the combination a “recipe” for heart disease
- ‘Hidden’ eggs can also be found in healthier food choices like pastas and whole grain muffins and baked goods. Be aware of what you are eating. ‘Hidden’ eggs count too.
Know Your Limits for Fat
- On a 2,000 calorie diet, less than 30% or 600 calories (67g) should come from total fat per day
- A ratio of 1:2:1 of saturated: monounsaturated: polyunsaturated (such as Omega-3 fatty acids) fat is considered best
- 1:2:1 in calories equals 150:300:150; no more than 150 calories or 7.5% (17g) of total calories from saturated fat
- A whole large egg contains about 1.6 g (14.4 cal) of saturated, 1.9 g (17.1 cal) of monounsaturated, and 0.7 g (6.3 cal) polyunsaturated fat
- An omega-3 enriched egg increased the amount of polyunsaturated fatty acids by 100-200 mg of the fatty acid
- We recommend at least 1 g of omega-3 fatty acids per day
Egg Allergy
Although most outgrow it, a common cause of food allergy in infants and young children is the egg. Food allergies are abnormal responses of the body’s immune system to certain foods or ingredients. They can show up as rashes, swelling of the skin, nasal congestion, nausea and diarrhea or the most serious reaction – anaphylactic shock, which is life threatening. People with food allergies usually need to eliminate the problem foods from their diet.
Choosing Eggs
- Buy high content omega-3 eggs from vegetarian fed chickens
- Look for USDA Grade AA or A
- Check expiration date on carton
- Choose eggs from "free-range," "cage-free" or "organic" chickens
Antibiotic Residue
Commercially bred chickens that stay confined in cages and eat standard feed may produce eggs containing antibiotics. This practice may contribute to the escalating problem of antibiotic-resistant bacteria throughout the world. To minimize consumption of antibiotic residues and other toxins found in conventionally raised birds, buy organic eggs or eggs of free-range chickens.
Use of Hormones and Antibiotics
- Most commercial animal products contain residues from drugs, hormones, and chemicals used to keep modern dairy cows producing abundantly.These residues in food may increase the risk of breast cancer and other hormone-related cancers including prostate cancer.
- Most commercially-raised animals may have been exposed to antibiotics. This practice contributes to the escalating problem of antibiotic-resistant bacteria throughout the world.
Choose Organic
We recommend organic, free-range animal products because they contain less antibiotic or hormone residue and have a higher omega-3 and vitamin E content. These qualities make organic animal products a better nutritional choice. We believe they generally provide better flavor than conventionally raised animals.
Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, petroleum-based fertilizers, or sewage sludge-based fertilizers, bio-engineering, or ionizing radiation. Organic systems replenish and maintain soil fertility, eliminate the use of toxic and persistent pesticides and fertilizers, and build biologically diverse agriculture.
Free-Range, Cage-free
Free-range, cage-free chickens may have a greater variety of diet, producing eggs that contain more omega-3 fatty acids and vitamin E. Free-range farming generally provides adequate room inside. To be certified by the USDA, producers must demonstrate to the Agency that the animal has been allowed access to the outside. These animals have fresh air, open space, and enjoy shelter. They also have the opportunity to forage for food. Due to the diet and movement ability of free-range, cage-free chickens, their eggs may have better flavor and nutrition than conventional eggs.
Ideas for your eggs consumption
- When cooking eggs, use canola or olive oil rather than using high saturated fats, such butter or margarine.
- Hard cooked eggs are a great portable snack. Bring a few to work or to school.
- Have an egg sandwich for lunch or dinner instead of higher fat meat choices.
- Add hard cooked eggs to a salad to increase protein content.
- Add a scrambled egg to veggie-fried rice.
- Try an omelet with vegetables for a light, quick dinner.
- Keep hard-cooked eggs in the refrigerator for no more than one week.
This Facts About document is published by Monica Myklebust, MD, and Jenna Wunder, MPH, RD, at University of Michigan Integrative Medicine Clinical Services. Our mission is to care for people using an Integrative Medicine model that reaffirms the importance of relationship between practitioner and patient, focuses on the whole person, is informed by evidence, and makes use of all appropriate therapeutic approaches to achieve optimal health and healing.
Resources
Egg, White, Raw, Fresh
USDA Agricultural Research Service – Nutrient Data Laboratory
www.nal.usda.gov/fnic/foodcomp
Accessed May 17, 2006
Egg, Yolk, Raw, Fresh
USDA Agricultural Research Service – Nutrient Data Laboratory
www.nal.usda.gov/fnic/foodcomp
Accessed May 17, 2006
Focus on Shell Eggs
U. S. Department of Agriculture
Food Safety and Inspection Service
www.fsis.usda.gov
Accessed May 17, 2006
Meat and Poultry Labeling Terms
U. S. Department of Agriculture
Food Safety and Inspection Service
www.fsis.usda.gov
Accessed May 17, 2006
Nutrient Value of Eggs
EggNutritionCenter
www.enc-online.org
Accessed May 17, 2006
Organic Food Standards and Labels: The Facts
U. S. Department of Agriculture
Agricultural Marketing Service
www.ams.usda.gov
Accessed May 17, 2006
A Primer on Fats and Oils
American Dietetic Association
www.eatright.org
Accessed May 17, 2006
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