The Goodness of Eggs – Eggs don’t deserve their bad reputation
Eggs are nature’s perfect food; they provide excellent protein, vitamins and important fatty acids that contribute to the health of the brain and nervous system. Furthermore, the evidence clearly shows that eggs are one of the healthiest foods you can eat, and can actually help prevent diseases, such as heart disease (1, 2).
Although egg yolks are relatively high in cholesterol, numerous studies have confirmed that eggs have virtually nothing to do with raising your cholesterol. Other studies found that higher consumption of eggs is not associated with increased risk of coronary heart disease or stroke.
Raw egg yolk has been compared with human breast milk because the body has the ability to absorb 100% of it without the need for digestion. The yolks contain two amino acids: Tryptophan and Tyrosine, which both have potent antioxidant properties and are important for the prevention of cardiovascular disease and cancer. In addition, egg yolks are rich in vitamin A, D, E, most B vitamins, zinc, magnesium, biotin, essential fatty acids and many other nutrients. All the nutrients are also extremely bioavailable and easy to absorb by human digestive tract.
Eggs are also rich in Cholin – an amino acid that is essential for the nervous system and for the liver to function. Cholin is a building block of a neurotransmitter called Acethylcholin, which the brain uses for cognitive or learning processes as well as memory amongst many other functions; this is why eggs are so good for growing children and elderly.
Unless you have an egg allergy, eggs should be an important part of your diet. Traditionally, eggs were highly praised in all cultures around the world and it is only recently that we stopped eating them due to the cholesterol scare. If you are still worried about your cholesterol, please refer to my article ‘The Cholesterol Myth” in Trupp’ Wholefood Kitchen cookbook.
Our family eats many eggs a day and we make sure that we source the best quality we can find. At the moment we love Certified Biodynamic Free Range eggs that we buy at the Prahran Market. It’s not common to find Biodynamic eggs readily available, but I believe that Certified Organic eggs are found in most of the supermarkets in Australia.
How many eggs a day can you consume?
Anywhere between 1 – 4 eggs a day is perfectly fine and very healthy for you. The egg yolk is especially beneficial for you, hence feel free to use it generously in your cooking.
My typical GAPS patients who present with digestive weakness; indigestion, malabsorption and multiple deficiencies are advised by me to eat up 6 eggs a day, or more, if they can afford it. This can eliminate the need for some expensive supplements. It is also far more pleasurable to cook an omelet, or add egg yolks to a soup, than swallow a handful of pills.
There are so many wonderful ways to prepare eggs but today let me share with you one of my favorite recipes:
Potato and Egg Salad
Preparation Time: 20 minutes
Completion Time: 1 hour
Makes: 4 Serves
1 kg firm fleshed potatoes such as Kipfler or Nicola
3-tablespoons cider vinegar
6 – Tablespoons sour cream
4 tablespoon of olive oil
1 tablespoon of seeded mustard
1 small clove garlic
2 handfuls green leafs such as spinach, watercress etc.
2 eggs boiled for 7 minutes, peeled and cut in half
Salt and pepper
- Place the potatoes into a stockpot cover with cold water, cover the pot with a lid and bring to boil. The potatoes are cooked when you can easily spike them with a knife tip all the way through. When the potatoes are cooked strain the water and let them chill for 15 minutes.
- While the potatoes are cooking, mix the vinegar, sour cream, mustard and olive oil in a bowl.
- Chop the garlic very fine and add it to the dressing.
- When the potatoes are ready mix them through the marinade and season with salt and pepper.
- Wash and dry the greens.
- To serve place the salad onto a platter, scatter the greens on the top and top with the eggs.
- Garnish with the remaining dressing.