A Good Egg | Benefits of Eating Eggs

April 12, 2012
The Incredible Edible Egg – a slogan that’s been around for over 30 years; the egg, with all it has to offer, is deserving of such recognition and admiration.  Regarded as the highest-quality protein of all foods, the egg has been a staple in many diets dating back to 600 B.C.  Rumor has it that Columbus brought domestic chickens to America, which originated in Asia, on his second trip in 1493.  Valued for its superior nutrition throughout the ages, the egg has maintained its status and for good reason.

Fortunately, the no-fat, low-fat era of the 1980’s is over, and once again, people are including eggs in their daily diets.  Once feared to contain too much cholesterol, evolution now brings us eggs that have less cholesterol and more omega-3 in every bite.  Technology, coupled with more accurate testing, confirms today’s large egg boasts 14% less cholesterol than only ten years ago, bringing it in at 185mg, with 41 I.U. of vitamin D; an increase of 64%.  Changes in chicken feed, which now include high amounts of flaxseed, are directly responsible for the changes in the egg’s nutritional profile.  I guess it’s true… you are what you eat!

Over 40 years of research have proven the egg can be eaten by healthy adults and children without significantly impacting their risk of heart disease… which probably explains why our ancestors survived eating so many; with less heart disease around than there is today.  Still, because an average size egg contains 185 mg. worth of the recommended 300 mg. of daily cholesterol intake, authorities suggest eating only one a day, or eating one yolk and several eggs worth of egg whites at a time.

A mere 72 calories per large egg; the egg contains 6 grams of complete protein, and is considered the gold standard of protein, since it provides the perfect balance of the essential amino acids we need.  Many people believe the egg white contains all the protein, when the reality is the yolk owns nearly half.  Although the yolk contains the majority of calories, based on the nutritional chart below, the yolk also provides many valuable nutrients.  If you watch my video on eggs, you’ll see I exclude the yolk and only eat the whites when making an omelet.  I do that because I don’t like the taste of yolks, not because I’m trying to avoid calories or fat.  So, by all means, if you like the taste of whole egg, eat the yolk, too.

Eggs are an excellent choice for the body builder or athlete, since the protein is such high quality.  Eaten after a workout, eggs assist the repair and growth of muscle.  Eggs also help prevent muscle loss, which makes them a great choice for muscle maintenance.  For those interested in consuming egg protein, but don’t want to cook, there are excellent egg proteins available to use as protein shakes.  Most stores that sell protein shakes offer egg proteins, as well, and countless brands can be found online, also.

Eggs are a great choice for the dieter, too.  Their protein keeps you feeling full longer, which is key in maintaining or losing weight.  Research has determined that eating eggs for breakfast can reduce a person’s daily caloric intake by preventing the need to snack between meals.

Eating raw eggs is not safe, and they should be cooked until whites and yolks are firm, in order to kill Salmonella and other bacteria.  For foods containing egg, an internal temperature of 160 degrees should be reached for the same reason.  So, ingesting raw eggs for added protein is probably not the best thing to do.  New research now suggests cooking eggs on low heat, so the valuable fats won’t be altered.  Cooking eggs on high heat damages their fats the same way high heat damages oil.  The fats become rancid and oxide, which we now know is carcinogenic or cancer causing.  Did I mention not to cook an egg in the microwave if it’s still in its shell?  A lesson most of us have probably already learned!

Even with today’s sophisticated technology, eggs still carry bacteria both inside and on the shell.  Proper care should be given when handling eggs to avoid contamination in the kitchen.  Always wash your hands after handling eggs, and definitely wash utensils, pans and dishes with hot soapy water.

Eggs should always be kept refrigerated, since they’ll go bad if left at room temperature after a few days.  It’s smartest to keep eggs away from other food inside the frig, and to store them inside their original container.  Egg shells are porous and will absorb odors from other foods, so putting them in the built-in egg tray many refrigerators have isn’t a good idea.  If your refrigerator is anything like mine was when I was single… it might be best not to put any eggs in it at all!

Although eggs normally last beyond their expiration date, which is found printed on their container; their nutritional quality begins to diminish after about three weeks from their purchase date.  So, in order to get the most out of the eggs you buy, eat them within the three week time frame.

I believe eggs are as perfect as they claim, and would be a very nutritious addition to most diets.  Take a look at the following chart and decide for yourself.  Bon Appétit!

Nutrient Content of a Large Egg

Nutrient (unit)

Whole Egg

Egg White

Egg Yolk

Calories (kcal)

72

17

55

Protein (g)

6.3

3.6

2.7

Carbohydrate (g)

0.36

0.24

0.61

Total fat (g)

4.8

0.06

4.5

Monounsaturated fat (g)

1.8

0

2

Polyunsaturated fat (g)

1

0

0.72

Saturated fat (g)

1.6

0

1.6

Trans fat (g)

0.02

0

0.02

Cholesterol (mg)

186

0

184

Choline (mg)

126

0.4

116

Riboflavin (mg)

0.2

0.15

0.09

Vitamin B12 (mcg)

0.45

0.03

0.33

Folate (mcg)

24

1

25

Vitamin D (IU)

41

0

37

Vitamin A (IU)

270

0

245

Vitamin B 6 (mg)

0.09

0

0.06

Thiamin (mg)

0.02

0

0.03

Vitamin E (mg)

0.5

0

0.44

Selenium (mcg)

15.4

6.6

9.5

Phosphorous (mg)

99

5

66

Iron (mg)

0.88

0.03

0.46

Zinc (mg)

0.65

0.01

0.39

Calcium (mg)

28

2

22

Sodium (mg)

71

55

8

Potassium (mg)

69

54

19

Magnesium (mg)

6

4

1

Source: U.S. Department of Agriculture, Agricultural Research Service, 2010. USDA National Nutrient Database

by Aaron Marino

Featured video

If you’re one of the many plagued by the dandruff flake, then you know that dandruff is one of the most annoying hair issues today! If you’re really looking to stop dandruff flakes in their tracks, grab a dedicated dandruff-medicated shampoo like CONTROL that’s jam-packed with Coal Tar. We’ve tried them all, and bar none; Pete & Pedro’s dandruff shampoo is the best dandruff and anti-itch shampoo on the market today.
 

Pete & Pedro Control https://peteandpedro.com/products/control-anti-itch-dandruff-shampoo

Join 200,000+ email subscribers

getting exclusive advice every week

Connect With Me

My home with over 6 million subscribers

Follow for daily updates

Don’t expect any dancing!

Come say ‘hi’ on Facebook

Tweet along with me

Join my Facebook group

Listen to the alpha m. Podcast

6 million + YouTube subscribers, 1 billion + views.

Follow me on

ABOUT US

Aaron Marino (alpha m.) is the number 1 men’s lifestyle influencer with over 8 million followers combined across multiple social media channels.

On this website you’ll find all of alpha m’s content alongside more information about his businesses.

© 2021 I Am Alpha M. All Rights Reserved.