Superfood of the Week: Eggs

Photo by Ludie Cochrane.

Plants get all the glory for their impressive nutrient content and animal foods tend to go unnoticed. But what about the egg? Truly, it’s a superfood extraordinaire!

Eggs are a great source of other vital nutrients like choline, lutein, zeaxanthin, riboflavin, vitamin D, B2, B5, B12, vitamin A, iodine, and selenium. The yolk is the star. It’s bright, it’s orange and it’s full of good stuff. In fact, the richer and darker the egg yolk is in color, the higher the carotenoid content.  Most of the nutritional content is in the yolk, so forget those egg white omelets and do this instead: dip some buttery toast into a perfectly cooked soft boiled yolk sprinkled with a pinch of sea salt. Here’s why:

• Brain Power – Choline is a key component of the fatty structures of our cell membranes and is essential for brain function and development. Unfortunately, 90% of American diets are deficient in choline.
• Baby Power - Egg yolk is a perfect little mushy bite size meal for your little ones, providing them with choline, fats and vitamins essential for healthy brain development. Vitamins A and D are essential for tissue and bone growth.
• Protect your heart – Choline and vitamin B12 reduces chronic inflammation and decreases homocysteine levels which are both linked to cardiovascular disease.
• X-ray vision – Lutein and zeaxanthin are carotenoids found in the retina. Dietary intake of these carotenoids helps to prevent Cataracts and Age-Related Macular Degeneration. Carotenoids  are fat soluble vitamins, which is why the lutein and zeaxanthin are more readily absorbed from egg yolks than veggies and supplements.
• Fertility – Eggs have been a long time symbol of fertility. Choline is especially important for pregnant women as they are building a brand new baby brain!
  

  Photo by joshrothman.

• Weight Loss - Eating nutrient dense foods with fat and protien for breakfast especially can normalize blood sugar and keep unhealthy food cravings in check.  A randomized trial examined two groups of overweight people and found that the group eating two eggs for breakfast lost twice as much weight as the bagel eating group with equal calorie content.
• Omega 3‘s – Look for pasture raised eggs that are able to eat their natural diet of insects and worms to insure a good source of omega 3 fatty acids.  The best source for free range or pastured eggs is your local farmer.

What about the cholesterol? Since most of our cholesterol is made by the liver (to help our bodies function properly), it is not surprising that studies are finding that dietary cholesterol intake has little affect on blood cholesterol levels. Check out CNN on major study that finds eating an egg or two a day will have little or no effect on cholesterol levels and no increase in risk of heart disease.

Anti-biotic and Hormone Free Eating hormone free will help you decrease the risk of breast cancer and other hormone related cancers.

Photo by cursedthing.

Okay, now that you’re hungry for some eggs, try this traditional Armenian children’s treat. When my wife first explained that the dish had only two ingredients (raw egg yolk and sugar) I wasn’t so sure, but wow, I ate the whole bowl in enchanted silence.

All you need is raw egg yolks and sugar (you can use agave syrup as a sugar substitute). I would estimate about 1-2 yolks per person, and then add the sweetener to taste.  This is meant to be quite sweet, so indulge this time and don’t skimp on the sugar/agave. Bakers might recognize these directions from classic cake recipes–essentially this is a pate a bombe, beaten yolks with sugar. Like a pate a bombe, if completely raw yolks are a concern, you can heat the yolks gently by cooking the sugar syrup first. Otherwise:

• Separate yolks and place in medium sized bowl with 2 teaspoons of sugar per yolk
• In a bowl, using a mixer, or if you’re old-school tough, beat by hand, until pale and fluffy. It should look like a thick fluffy brownie batter. Taste and if it’s not deliciously sweet and airy, add some more sugar and beat some more.
• At this point, you can add some cocoa powder to the mixture like my mother in law always does
• Serve with a basket of bread to use for dipping and a big glass of cold raw milk (or milk substitute). Enjoy!

Dr. Nishant Rao has a traveling medical practice through Six Senses Spas through South East Asia and The Maldives. His passion is in physical medicine treating chronic pain and sports injuries. He is a co-founder of WellWire.com.