• Next to Nature

The Facts On Eggs - Should You Eat Them?

Updated: May 23

There are some eggstrodinary facts about eggs. This is the eggsact reason for bringing such great health tips - so you know benefits like these you can run to the local grocer and grab those organic, free-range power packed foods.

Let's crack open the info on these natural, nutrient-rich source of high-quality protein, 70 calorie food source. Each egg is an eggcellent source of high essential nutrients such as choline and lutein, both of which are powerhouses for cognition.

What Is Choline?

Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral.

However, it is often grouped with the vitamin B complex due to its similarities. In fact, this nutrient affects a number of vital bodily functions. Choline is involved in many different processes, such as cell structure and messaging, fat transport and metabolism, DNA synthesis and nervous system maintenance. It impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism.

Choline is critical for brain development during pregnancy and infancy. However, the 2015-2020 Dietary Guidelines for Americans name choline as a nutrient more than 90% of Americans (including pregnant women) under consume! Choline can be extra hard to consume because a majority of prenatal and multivitamins either do not contain it all together, or does not contain a sufficient amount. To close this gap, we must eat more eggs, meat, or seafood. Two eggs contain nearly 300mg of choline which is more than half the recommended amount for a pregnant women. The first 1000 days of a infants life (this includes conception) are the most crucial days in a child’s neurodevelopment and lifelong cognitive health according to the American Academy of Pediatrics. The report goes on to say that failure to provide key nutrients during this crucial period of brain development may result in lifelong deficits in brain function despite subsequent nutrition.

It is very important to know what the brain needs in order to have optimal growth for babies, while being pregnant and at least until they are 2 years old. Have a look at our post on the importance of these fats for your baby and proper development. Making Your Own Baby Food Plus Toddler and Family Recipes

Eggs also contain essential amino acids which are not produced by the body and are needed for children to grow and for every age to function properly. When protein is eaten, it is broken down into amino acids, which are then used to help the body with various processes, such as building muscle and regulating immune function. The majority of an egg’s nutrients are found in the yolk. These key nutrients include: choline (essential for all cell function and a crucial nutrient for pregnancy to support the brain development of the fetus), Vitamin D (critical for bone and immune health and eggs are one of the only foods that naturally contains vitamin D), and Lutein/Zeaxanthin (antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration.

To wrap it up, here are 5 more reasons to eat eggs:

-Eggs are delicious and can be incorporated in every meal

-Simple to cook

-Cost-effective - on average they cost 15 cents per serving and easily accessible

-They are filling - 6 grams of high-quality protein and good fats

-Eggs are easy to eat for all ages - Babies to elderly!

As always, choose organic! Ask a local farmer if they have any hens you can get eggs from or buy in bulk to save. These are must-haves in your diet for key nutrients!

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Jamie Vess

Fresh Pickings Magazine