Читать книгу The Illustrated Food Remedies Sourcebook - Norman Shealy - Страница 7

As with dairy products, eggs contain an ideal mixture of essential amino acids. The high cholesterol in eggs is at least partially counteracted by the lecithin in the yolk; be careful not to overcook the yolk, though, as this will destroy the lecithin. Eggs are an excellent source of nutrition for most individuals; however, they are not suitable for those with an egg allergy or familial hypercholesterolemia. If you suffer from high cholesterol, consult your doctor about egg consumption.

Eggs, Chicken

This is the most commonly eaten type of egg, and one of the best complete proteins, supplying all essential amino acids. Just two eggs supply the daily recommended amount of vitamin B12.

Nutrients in 1 large (50 g) whole fresh raw chicken egg:

Calories, 71

Calcium, 26.5 mg

Fat, 5 g

Iron, 0.9 mg

Phosphorus, 95.5 mg

Potassium, 67 mg

Protein, 6.3 g

Riboflavin, 0.2 mg

Selenium, 15.8 mg

Vitamin A, 244 IU

Vitamin B12, 0.6 mcg

Vitamin D, 17.5 IU

Glycemic load: 2

Inflammatory index: Moderately inflammatory

Eggs, Boiled

Eggs are one of the best complete proteins, with all essential amino acids. Because no fat is used in preparing boiled eggs, they are generally lower in calories and fat than scrambled, baked, or fried eggs, which use butter in the cooking process.

Nutrients in 1 large (50 g) hard-boiled egg:

Calories, 77

Calcium, 25 mg

Fat, 5 g

Iron, 0.6 mg

Phosphorus, 86 mg

Potassium, 63 mg

Protein, 6.3 g

Riboflavin, 0.3 mg

Selenium, 15.4 mcg

Vitamin A, 293 IU

Vitamin B12, 0.6 mg

Glycemic load: 2

Inflammatory index: Moderately inflammatory

Eggs, Poached

Like soft- and hard-boiled eggs, poached eggs are generally lower in calories and fat than scrambled, baked, or fried eggs, which use butter in the cooking process.

Nutrients in 1 large (50 g) poached egg:

Calories, 71

Calcium, 26.5 mg

Fat, 5.3 g

Iron, 0.6 mg

Phosphorus, 86 mg

Potassium, 63 mg

Protein, 6.3 g

Riboflavin, 0.3 mg

Selenium, 15.4 mg

Vitamin A, 293 IU

Vitamin B12, 0.6 mcg

Glycemic load: 0

Inflammatory index: Mildly inflammatory

Eggs, Scrambled

While scrambled eggs, like other types of cooked egg, are a good source of protein, riboflavin, and selenium, they are also high in saturated fat, very high in cholesterol, and contain trans fat.

Nutrients in 1 large (61 g) scrambled egg:

Calories, 102

Calcium, 43.3 mg

Fat, 7 g

Iron, 0.7 g

Phosphorus, 104 mg

Potassium, 84.2 g

Protein, 6.8 g

Riboflavin, 0.3 mg

Selenium, 13.7 mg

Vitamin A, 321 IU

Vitamin B12, 0.5 mcg

Vitamin D, 20.7 IU

Glycemic load: 5

Inflammatory index: Moderately inflammatory

Eggs, Whole Fried

Be sure to use olive oil or coconut oil for frying. While fried eggs, like other types of cooked eggs, are a good source of protein, riboflavin, and selenium, they’re also high in saturated fat, and very high in cholesterol.

Nutrients in 1 (46 g) fried egg:

Calories, 90

Calcium, 27.1 mg

Fat, 7 g

Iron, 0.9 mg

Phosphorus, 95.7 mg

Potassium, 67.6 mg

Protein, 6.3 g

Riboflavin, 0.2 mg

Selenium, 15.7 mcg

Vitamin A, 335 IU

Vitamin B12, 0.6 mcg

Vitamin D, 17.0 IU

Glycemic load: 0

Inflammatory index: Mildly inflammatory

Duck Eggs

Duck eggs are alkalizing, with anti-cancer properties. They are a good source of folate and vitamin B12, which contribute to healthy brain function. One duck egg contains over half (63%) of your recommended daily value of vitamin B12, which helps maintain healthy red blood cells and contributes to neurological health. Duck eggs are richer in protein than chicken eggs, but are also higher in cholesterol.

Nutrients in 1 (70 g) whole fresh raw duck egg:

Calories, 130

Calcium, 44.8 mg

Fat, 10 g

Folate, 56.0 mc

Iron, 2.7 mg

Phosphorus, 154 mg

Potassium, 155 mg

Protein, 9 g

Riboflavin, 0.3 mg

Selenium, 25.5 mcg (36%)

Vitamin A, 472 IU

Vitamin B12, 3.8 mcg

Glycemic load: 1

Inflammatory index: Moderately inflammatory

Health and healing benefits of eggs:

Eyes, mouth, and immunity:

Riboflavin (vitamin B2) boosts the health of eyes, mouth, throat, and overall immunity. Riboflavin deficiency causes bloodshot eyes, sensitivity to light, infections in the mouth and throat, a weak immune system, and sore tongue and lips. It is critical to energy production and to metabolism in general.

Antioxidant:

Eggs are a very good source of the antioxidant mineral selenium. Antioxidants are essential for optimal health. These compounds help decrease free radical molecules, which damage cells and lead to every known disease. For people who avoid fish, shellfish, and mushrooms—other good sources of selenium—eggs provide an important source.

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