Chickens

My wife and I have been raising chickens for about 6 months now. And while I always knew that eggs were a fairly good food source, it was not until today that I really dug in and discovered the real benefits of eating eggs.

A naysayer may blab: “Yeah well, the info you are citing is from the Egg Nutrition Center, and it’s likely biased because they get tons of dough from the vast network of egg farmers across America.” But, the information out there is fairly consistent, so I poo-poo that notion.

Nutrition in a single egg
A single 70-calorie egg has 13 essential vitamins and minerals and at about 15-cents apiece, it is probably the most affordable source of high quality protein that money can buy! An egg comes standard with all nine
essential amino acids and healthy unsaturated fats. Additionally, two antioxidants — lutein and zeaxanthin — that contribute to eye health, are also found in eggs.

Eggs contain 13 essential minerals:

• Choline (23% Daily Value): Essential for normal functioning of all cells, including those involved with metabolism, brain and nerve function, memory and the transportation of nutrients throughout the body. Choline also helps prevent birth defects, as well as helps promote brain and memory development in infants.
• Selenium (23% Daily Value): Acts as an antioxidant to prevent the breakdown of body tissues. Selenium works hand-in-hand with vitamin E to protect against some chronic diseases.
• Riboflavin (14% Daily Value): Helps to produce energy in all the cells of the body.
• Vitamin B12 (11% Daily Value): Works to support normal digestion and nerve cell function.
• Phosphorus (10% Daily Value): Essential for healthy bones, teeth and cell membranes. Phosphorus is also required for energy production in the body.
• Pantothenic Acid (7% Daily Value): Helps breakdown food and assists body cells in producing energy.
• Folate (6% Daily Value): Promotes proper fetal development and red blood cell formation.
• Iron (5% Daily Value): Plays an important role in red blood cell production and oxygen transport.
• Vitamin A (5% Daily Value): Supports growth and maintains healthy skin, vision and immune function.
• Vitamin D (5% Daily Value): Works with calcium to strengthen bones and teeth.
• Zinc (4% Daily Value): Assists in maintaining immune function, as well as body tissue growth and repair.
• Vitamin B6 (3.5% Daily Value): Keeps nerve transmission running smoothly and aids protein in immune function.
• Calcium (3% Daily Value): Helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.

Macronutrients in eggs

• Protein (13% Daily Value): Essential for building and repairing body tissue and muscle, and aides in immune function. High-quality protein, like the protein in eggs, may also help people maintain a healthy weight. In fact, recent research shows that eating eggs for breakfast, as part of a reduced-calorie diet, helps overweight adults feel fuller for longer, feel more energetic and lose more weight. * **
• Unsaturated Fats (1.9 grams monounsaturated, 0.68 grams polyunsaturated): Function as insulators and building blocks of hormones and cell membranes. Intake of these unsaturated “heart healthy” fats has been shown to help lower cholesterol levels, particularly when consumed in place of saturated fat.

* Leidy H., Bossingham, M, Mattes, R., and Campbell, W. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of
fullness during energy restriction compared to other meal times. British Journal of Nutrition. 2008:
** Vander Wal, J., Gupta, A., Khosla, P., and Dhurandhar, N.Egg Breakfast Enhances Weight Loss. International Journal of Obesity. 2008.

For more information on eggs and raising urban chickens, become a fan of the Chickens of Snickermons Ranch on Facebook

Information for this post was taken from http://www.incredibleegg.org/images/website/documents/health-and-nutrition/egg-nutrients/its-all-in-an%20egg_11-05-08_.pdf

{ 0 comments }