Nancy's Nutrition Corner

"Let food be thy medicine and medicine be thy food," Hippocrates.

Exceptional Eggs

Eggs and Cholesterol - The Good News
As many of us know, eggs are high in cholesterol. Over the years there has been much heated debate about whether eating eggs contributes to elevated cholesterol levels and heart disease risk. Now, with more than thirty years of accumulated research behind us, the word is that dietary cholesterol has only a small effect on plasma cholesterol levels, and that saturated fat in the diet, not dietary cholesterol, is what most influences blood cholesterol levels.

Eggs are off the hook, and many nutrition experts now say an egg a day is acceptable. In fact, eggs are very nutritious - low in saturated fat and packed full of vitamins, minerals and protein. They make an excellent addition to a healthful diet.

Nutrient Dense
Eggs contain more than a dozen vitamins and minerals, and are considered a good source of selenium, iodine, vitamin B2, phosphorous, vitamin B5, vitamin B12, vitamin D, molybdenum and protein - all this for only 68 calories a piece!

Pastured Eggs from Free-Range Chickens - The Good News Gets Even Better!
It's no surprise: the nutrition of an egg is determined by the chicken's diet. A chicken that in addition to grain has access to pasture and a natural diet of grasses, forbs, and insects produces eggs that are higher in nutrients. Pastured eggs have been found to contain less fat, less cholesterol, twice as much vitamin E, 40-62% more vitamin A and up to four times as much omega-3 fatty acids compared to the standard values reported by the USDA for commercial eggs. Pastured eggs also typically contain higher levels of carotenoids such as lutein and zexanthin.

The other great thing about pastured eggs is the taste! As soon as you crack one open you can tell-that deeply colored yolk carries with it an enhanced nutritional value, and a better, richer flavor.

Duck Eggs - An Interesting Variation
Duck eggs make for a nice alternative to chicken eggs. Even more nutrient dense and higher in mono-unsaturated fats than chicken eggs, many people find duck eggs to have a fuller flavor. Can't find duck eggs locally? You can order some from our catalog

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Nancy Silva, ND is a licensed naturopath with a penchant for good food. Her monthly column discusses the nutritional aspects of some of the foods available through LocalHarvest. You can contact Nancy from her listing on our website.

Back to the April 2007 Newsletter