October 11 2024
This week is British Egg Week, and we’re celebrating the incredible versatility and nutritional benefits of eggs with St Ewe! Packed with essential nutrients, eggs are a powerhouse of nutrition. In this article, we’ll explore their many benefits and share some ideas on how to incorporate them into a nutrient-rich, balanced diet.
Nutrition Benefits of Eggs
Protein
Eggs are not only an excellent source of protein but are also more cost-effective when compared to other protein-rich foods such as meat or fish. Both the white and the yolk contain protein, with an average egg containing between 5.2 and 7.5 grams of protein, depending on the size (1). Interestingly, while the yolk has a higher concentration of protein, the majority of an egg’s protein content actually comes from the white, as the egg contains more white than yolk. Eggs are also rich in leucine, an essential amino acid necessary for muscle recovery after exercise, making them a great option for individuals engaging in endurance training (2).
Fats
It’s fascinating to consider the fatty acid content of egg yolk, which contains a higher proportion of unsaturated fatty acids compared to saturated ones, unlike many other animal-derived foods. Egg yolks are particularly rich in linoleic acid, an essential polyunsaturated fatty acid that plays a role in skin health and wound healing (3). Studies have also shown that replacing saturated fats with polyunsaturated fatty acids, such as linoleic acid, may help lower total cholesterol levels (3).
There is often a misconception that eggs raise cholesterol levels, increasing the risk of cardiovascular issues. However, research indicates that plasma cholesterol is influenced by various dietary factors, including saturated fat intake, such as myristic acid (4). While myristic acid is known to increase plasma cholesterol, linoleic acid has the opposite effect, helping to lower it (4). Eggs contain far less myristic acid compared to linoleic acid, suggesting that in healthy individuals, eggs are not associated with an increased risk of cardiovascular disease (4). Clearly, eggs can be included as part of a balanced diet!
Vitamins and Minerals
Eggs are amazing when it comes to their micronutrient content. Egg yolks contain all vitamins except vitamin C and are particularly rich in vitamins A, E, D, K, B1, B2, B5, B6, B9, and B12. Egg whites also contain high concentrations of B vitamins (4). Eating just two eggs per day can provide roughly 10% to 30% of our daily vitamin requirements—pretty impressive! It’s worth noting, however, that the content of fat-soluble vitamins like A, D, and E depends largely on the hen’s diet (4).
Eggs are also rich in essential minerals, including calcium, potassium, and phosphorus, with concentrations of 56mg/100g, 138mg/100g, and 198mg/100g, respectively (4). Additionally, they contain all essential trace elements such as iron, zinc, copper, magnesium, selenium, and manganese. Deficiencies in some of these trace elements have been linked to depression and fatigue, so adding eggs to your diet may have significant health benefits. Antioxidant and Antibacterial Effects Eggs, particularly those from hens like St Ewe’s free-range flocks, contain antioxidants that may help promote intestinal health by combating oxidative stress in the gastrointestinal tract (4).
Although much of this research has been conducted in vitro (in labs), some animal studies have suggested that egg yolk may reduce the production of pro-inflammatory markers (4). More research is needed, but it’s certainly promising! Additionally, egg whites may have antimicrobial properties, potentially reducing microbial growth by limiting the availability of iron and certain vitamins (4).
Incorporating Eggs into a Balanced Diet
As with anything, moderation is key. If you have high cholesterol or are sensitive to dietary cholesterol, it may be best to limit your egg intake or consult a health professional. There is some debate about how many eggs should be consumed daily, but most research suggests that 1-2 eggs per day is safe for most individuals (5).
Eggs are incredibly versatile, making them easy to incorporate into your diet! Whether you enjoy an omelette, frittata, or shakshuka; poached, fried, boiled, or scrambled; or added to salads or stir-fries—the options are endless. St Ewe’s eggs are the perfect ingredient to add nutrition and flavour to any meal!
Written by Rhiannon Lambert, Rhitrition.
REFERENCES:
1) Egg info. Protein in eggs. Available at: https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information/protein (Accessed: 29 September 2024)
2) Egg info. Protein in eggs – health professionals information. Available at: https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information/protein/health-professionals (Accessed: 29 September 2024)
3) Turpeinen, A., & Merimaa, P. (2011). ‘Functional fats and spreads’, in Saarela, M. (ed). Functional Foods. Woodhead Publishing, pp. 383-400.
4) Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684
5) Healthline (2023). Eggs and cholesterol – how many eggs can you safely eat? Available at: https://www.healthline.com/nutrition/how-many-eggs-should-you-eat#egg-whites (Accessed: 29 September 2024)