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The Health Benefits of a Simple Egg Sandwich
This is a typical conversation between my wife and my 4-year-old daughter most mornings, and sometimes weekends, during snack time.
“Mom, I’m hungry.” “What would you like to eat?” “Egg sandwich.”
She wanted a fried egg in a drizzle of extra virgin olive oil on a sandwich of freshly baked whole grain homemade bread, moderately heated and sprinkled with freshly ground pepper. I introduced her to eggs when she was a toddler. Eggs are easy to chew and should be a regular part of any child’s diet one year of age or older. I remember when my daughter was a kid eating the egg whites first and stuffing the whole yolk of a hard-boiled egg straight into her mouth. I still remember when I was a child, whenever I was hungry, my mother would give me a boiled egg. What happened to the good old good old days of eggs as a snack?
Today, we live in an addictive society. Of all addictions, one of the deadliest is also one of the most often overlooked: junk food. Every day we unknowingly feed our kids junk food. We are all guilty of doing this. It’s a lot easier to whip out a bag of chips when your kids are hungry than to starve them. This practice is acceptable in rare cases, but the problem with our society is that we use this junk food as a normal everyday snack.
Did you also know that processed food is junk food? When most people hear the word “processed food,” the first image that pops into their mind is a wrapped burger and fries served over the counter at a fast food restaurant. But the truth is, if it’s boxed, bagged, canned or canned, frozen or dehydrated, and has an ingredient list on the label, then the food in your cupboard is processed. Processed foods have been altered from their natural state for reasons of “safety” and convenience. Processed foods are more convenient, and it’s much easier to bake a cake by opening the box, pouring out the dry mix, adding eggs and some oil than starting from scratch. Instead of making a dish with fresh ingredients, why not go to the store and buy a ready-made meal? Wouldn’t it be easier to pop it in the microwave for a few minutes? No pots and pans, no mess! But processed foods come with colors that are often inedible, carcinogenic and harmful to the body. Studies have found that food coloring can cause hyperactivity and inattention in children. Chocolate, cola, flavored drinks and snacks are full of artificial colors. These aren’t the only additives in processed foods. Don’t forget refined salt, sugar, preservatives, flavor enhancers, and other so-called “beneficial supplements.” Children are especially vulnerable to these unnatural ingredients. A poor diet slows growth, cavities teeth, promotes obesity and sows the seeds of debilitating and debilitating disease, ultimately leading to incurable disease and death or worse making life unbearable.
Did you know that about 80% of mothers (usually the primary parents who control their children’s diets) consider their children’s diets to be “very good/good/healthy” and therefore overestimate the quality of their children’s diets. This is very worrying because mothers who are unaware that their children are eating unhealthily will not make appropriate corrections to improve their children’s eating habits. Don’t be one of these mothers, feed our kids right, which can only be done by reducing the introduction of processed junk food into their diets. If you think you are one of these mothers who have done this, think again. Do you feed your kids bread from the bakery? Do you bottle them “fresh squeezed” juice? Do you give them fruit yogurt? Would you spread their toast or sandwiches with commercial butter or margarine? Do you use canned tomatoes for the sauce? Do you feed them frozen sweet corn or peas? Worst of all, would you give them unwashed apples? The barrage of questions could go on, but if you’ve answered “yes” to most of these questions, your child isn’t eating a healthy diet! (If you want to learn more about the aforementioned foods and why they’re considered unhealthy, read our research in “Is Your Food Killing You?”).
How can a simple egg sandwich contribute to a healthy diet? For example, a fried egg sandwich consists only of bread, eggs and possibly butter and the oil used to cook the eggs. The benefits of homemade bread are described in our article “Whole Grains and Their Benefits”. The benefits of homemade butter are described in our blog. Eggs are a nutritious food, containing high-quality protein and a variety of essential vitamins, minerals and trace elements.
As a whole food, eggs are an inexpensive and low-calorie source of nutrients such as folic acid, riboflavin, selenium, lecithin, and vitamins B-12 and A. Eggs are also one of the few exogenous sources of vitamins K and D. Additionally, whole eggs are a complete source of protein as it contains all the essential amino acids your body needs. Although eggs were found to be lower in amino acids than beef, the biological value of egg protein was higher. The source of protein in eggs is beneficial for the development of skeletal muscles, and egg protein is widely used by athletes to increase muscle mass.
We all know the health benefits of omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been linked to a reduced risk of cardiovascular disease (CVD) and mortality from heart disease. Low levels of DHA have been linked to Alzheimer’s disease. Chicken feed is now omega-3 enriched to increase omega-3 levels in eggs. Consumption of DHA-enriched eggs can greatly increase current dietary intake of DHA from non-fish sources and help approach or exceed recommended intakes for optimal human health.
The popularity and fall of eggs over the years has largely been due to the perception of cholesterol-rich eggs as a “fast,” in response to the American Heart Association’s (AHA) well-publicized recommendations in the 1970s to limit egg consumption and limit dietary Cholesterol intake is 300 mg/day. The dietary cholesterol guidelines in the most recent AHA report are similar; however, their stance on egg intake has become more specific. Some say one egg yolk per day is acceptable if the diet restricts other cholesterol-containing foods. Although one egg contains 212 mg of cholesterol, dietary cholesterol does not affect blood cholesterol as much as previously thought. Furthermore, cholesterol is a dietary component that has attracted considerable public and scientific attention for its association with coronary heart disease, but extensive studies have failed to establish a clear link between dietary cholesterol intake and disease progression. In fact, a recent review of years of research concluded that healthy adults can enjoy eggs without cardiovascular disease. Many conclusions can be drawn about the adverse effects of eating eggs, but they must be approached with caution. For example, one study concluded that eggs were associated with an increased risk of type 2 diabetes, but this is not the true story, as manifestations of the disease were associated with malnutrition, primarily with eggs in the individuals tested Edible sausage and bacon. The reality is that while egg intake has declined steadily since the original recommendations in the 1970s, coronary heart disease and type 2 diabetes, along with obesity, remain the leading causes of death in the United States today.
Eggs have drawn attention for their role in maintaining eye health and potentially helping to prevent age-related macular degeneration (AMD), the leading cause of irreversible blindness in the United States. This condition is caused by long-term oxidative damage caused by exposure of the eye to bright light. Recent research has shown the value of lutein, a natural pigment or carotenoid found in egg yolks. Thus, due to their chemical properties, lutein and zeaxanthin accumulate in the macular area of the retina; these two carotenoids may reduce the risk of AMD. Epidemiological studies support the fact that people who eat high amounts of foods rich in lutein and zeaxanthin have a lower risk of developing AMD. Although eggs contain less lutein than green leafy vegetables, the lutein in eggs is more easily absorbed. One egg yolk has been found to provide 200 to 300 micrograms of these carotenoids. In a study measuring the total carotenoid content of several foods, lutein comprised 15-47/100 parts of total carotenoids in various dark green leafy vegetables, while eggs were found to contain 54/100 parts. This suggests that eating eggs is more beneficial than getting lutein from other sources. Lutein and zeaxanthin are also classified as antioxidants, and their consumption may also be linked to a lower risk of chronic diseases such as rheumatoid arthritis, coronary heart disease, and cancer.
Eggs contain many minerals needed for human health. Eggs, in particular, are rich in choline, an essential nutrient required for all cells to function properly. It is especially important for normal liver, brain and neural networks, memory development and even inflammation, which reduces the risk of heart disease and breast cancer. The potential public health implications of not getting enough of this essential nutrient have only recently been studied. Dietary requirements for choline vary significantly. When fed a choline-deficient diet, some men and women develop fatty liver and liver and muscle damage, while others do not. This introduces genetic variability in dietary choline requirements. Nevertheless, it is highly recommended not only for children, but also for expecting mothers, since eggs are a concentrated source of choline without adding calories. To get the same amount of choline in an egg (125 mg/72 calories; most of the choline is in the yolk – 680 mg/100 g), consume 3 ¼ cups of milk (270 calories) or 3 ½ ounces of wheat germ ( 366 calories).
For all its positive characteristics, eggs are sometimes associated with food safety concerns. They do need to be stored and handled properly. Eating raw eggs is considered unsafe because eggs may contain salmonella, a bacteria that is particularly dangerous to the very young, very old, and the immunocompromised. If a recipe calls for raw eggs, be sure to pasteurize them.
When eggs are judged as a whole food and not just as a source of dietary cholesterol, the positive contribution of eggs to a healthy diet becomes apparent and goes far beyond the myth of dietary cholesterol in eggs. Since eggs are a traditional food containing nutrients that play a fundamental role beyond basic nutrition, they should be considered for promotion as a functional food. All in all, it’s time to change the egg message. For consumers, the most essential image is probably that eggs are delicious. Taste is very important to consumers. The second image that needs to change is that eggs are considered a nutritious food with health benefits beyond basic nutrition. The concept of eggs as a “functional food” is new to many and needs to change the way people think about their role in health. diet. Finally, the evidence that egg consumption is not associated with heart disease risk needs to be widely disseminated to health professionals and the general public so that everyone can benefit from including eggs in their diet.
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