The Egg-credible Egg

Being a vegetarian, my diet often consists of large amounts of tofu, peanut butter, and eggs. What do all three of these items have in common? Protein. Being a vegetarian, it is extremely important to eat a balanced diet and making sure that I eat enough protein is an integral part of my diet. My favorite way to get protein is through eating eggs. An integral part of my diet, I eat eggs for breakfast, mix them in with ramen, stir-fry, and eat them in numerous other ways. Eating so many eggs I always try to eat cage free local eggs, that way I can avoid the animal cruelty that is so common in large animal farms. However noticing how many eggs I eat, I got curious about what other important nutritional factors eggs bring into my diet. In order to find information on this I looked into local food journals

            An article by Melissa Hillebrand entitled “Easily Add Nutrition with EGGS,” talks about the nutritional advantages of eating eggs. I had always known eggs were a good source of protein, but I did not know that a single egg contains 6.25 grams of protein, and that it is “second only to a mother’s milk in terms of how efficiently the body can use it for growth” (Hillebrand). The other important aspect of eggs is that they contain all nine of the essential amino acids, the amino acids which the body cannot create on its own. In fact, the yolk of the egg is almost 16% protein, contributing to the large amount of protein within eggs (Hillebrand). But eggs are also high in other important vitamins and minerals.

            Eggs are also an important source of Vitamin D, an important vitamin for calcium absorption and in the prevention of osteoporosis in older adults (Egg Nutrition…). Folic acid, iron, zinc, and potassium are also naturally occurring in eggs (Hillebrand). Another interesting nutritional factor to note in eggs is the presence of lutein, an antioxidant which reduces “the risk of cataracts and age related muscle degeneration, the leading cause of blindness in seniors” (Hillebrand). Furthermore, eggs are the number one source of bioavailable lutein, almost 200 mcg per egg (Hillebrand). It is also important to note what eggs do not have - trans-fat, a fat which people often try to avoid for its negative health effects.

            One of the main arguments against eggs is that they are a high source of cholesterol. However in the USDA’s last review of eggs, the researches made a surprising discovery. The modern egg contains on average 185mg of cholesterol, “14 percent lower than the previously recorded” value (Egg Nutrition…). The researchers also looked at the amount of vitamin D in the modern egg it now contains 41 IU of vitamin D, “65 percent higher than reported in the last nutrient analysis” (Egg Nutrition…). In total the incredible egg contains all nine essential amino acids, 12 vitamins and minerals, and antioxidants.

            After looking into the nutritional value of eggs I feel even more confident that as a vegetarian I am doing the right thing by eating eggs. And in all actuality, I do not see any reason why anyone would not want to consume the egg-credible egg.

Works Cited

"Egg Nutrition Center: Eggs, a Natural Source of Vitamin D." Healthy & Beauty Close - Up (2011). Close Up Media, Inc, 08 Nov. 2011. Web. 15 May 2012.

Hillebrand, Melissa. "Easily Add Nutrition with EGGS." Baking Management 9.5 (2005): 42. Baking Management. Web. 15 May 2012.