Crack Open the Goodness

Eggs are a nutritional powerhouse, with newly recognized benefits for cognitive health.

By Ann Thelen

When it comes to health benefits, eggs are all they are cracked up to be and then some! No longer just a food to be enjoyed with toast and side of bacon for a hearty breakfast, the versatility of this mighty oval-shaped food has people enjoying eggs at every meal.

Eggs are a natural, nutrient-rich source of high-quality protein. Each egg is a good or excellent source of eight essential nutrients, such as the superstar nutrient choline, as well as lutein. Beyond promoting eye health, lutein has joined choline as a powerhouse for cognition.

INCREDIBLE REASONS TO EAT EGGS

1. Eggs are delicious. They can be incorporated into every food group at any time of day.

2. Eggs are simple to cook. From teenagers to elderly adults, people of all ages can master the simple art of making scrambled eggs.

3. Eggs are cost-effective. On average, eggs cost 15 cents per serving. Plus, they’re everywhere, from grocery stores to farmers’ markets.

4. Eggs are filling. With 6 grams of high-quality protein and good fat, they’re a snack that lasts.

5. Eggs are easy to eat. They are the perfect solid food to introduce to babies, and a soft option for later in life when chewing may be difficult.

AN EGG-CEPTIONAL SUPERFOOD

One large egg is a good or excellent source of high-quality protein, all in just 70 calories. High-quality proteins have all essential amino acids, which are not produced by the body and are needed for children to grow and for a body of any age to function properly. When protein is eaten, it's broken down into amino acids, which are then used to help the body with various processes, such as building muscle and regulating immune function.

The white contains 60% of the egg’s highquality protein.

The majority of an egg’s nutrient package is found in the yolk. Key yolk nutrients:

Choline: Essential for normal functioning of all cells, but particularly important during pregnancy to support healthy brain development of the fetus.

Vitamin D: Critical for bone health and immune function. Eggs are one of the only foods that naturally contain vitamin D.

Lutein and Zeaxanthin: Antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration, an eye disease that develops with age.

A POWERFUL BRAIN FOOD

“Compelling research continues to laud eggs as a powerhouse for brain development and cognition throughout life,” says Mickey Rubin, Ph.D., executive director of the Egg Nutrition Center. Eggs contain choline, which is critical for brain development during pregnancy and infancy. However, the 2015-2020 Dietary Guidelines for Americans name choline as a nutrient more than 90% of Americans (including approximately 90% of pregnant women) under consume, he says.

The majority of multivitamins and prenatal supplements do not supply adequate choline. Closing the choline gap can be done with foods, such as eggs, meat and seafood. Two eggs supply nearly 300 mg of choline, more than half the amount recommended for pregnant women. A recent report by the American Academy of Pediatrics (AAP) states that the first 1,000 days of life, defined as pregnancy through the first 24 months of a baby’s life, are crucial days in a child’s neurodevelopment and lifelong cognitive health. Research shows that the nutrients in eggs are associated with improved cognitive performance in adults throughout all stages of life.

Rubin says the AAP report states that although all nutrients are necessary for brain growth, key nutrients that support neurodevelopment include protein; zinc; iron; choline; folate; iodine; vitamins A, D, B6, and B12; and long-chain polyunsaturated fatty acids. The report goes on to say that failure to provide key nutrients during this critical period of brain development may result in lifelong deficits in brain function despite subsequent nutrient repletion. “Without a doubt, eggs are the most complete food in providing these nutrients,” he adds.

Lutein, which is abundant in eggs, has long been associated with eye health, helping to protect against age-related macular degeneration and cataracts. Research has discovered lutein may also play an essential role in cognition. Similar to how lutein accumulates in the eye, it’s also present in the brain and has been associated with cognitive function in older adults and academic performance in children.

A FULL BODY OF BENEFITS

EYE: Lutein and zeaxanthin are carotenoids found in egg yolks that can support eye health.

MUSCLE: Eating 20-40 grams of high-quality protein, from foods like eggs, promotes muscle recovery following exercise. Adequate protein intake also helps active individuals preserve muscle during aging.

STOMACH: Eating a higher-protein diet can help satisfy the appetite. Eggs are a good source of high-quality protein, with 6 grams per large egg.

BONE: Eggs are a natural food source of vitamin D (41 IU, 6% of Recommended Daily Value in a large egg), a nutrient critical for bone health.

BRAIN: Eggs are an excellent source of choline — an essential nutrient critical for fetal brain development and brain function. New research shows how choline throughout life may have lasting effects on cognition and prevention of cognitive decline.

HEART: Scientific evidence demonstrates that eggs, when consumed as part of a healthy diet, do not negatively impact risk factors for heart disease. A recent review showed eating eggs is linked to a 12 percent decreased risk of stroke and is not associated with coronary heart disease.

BLOOD: Research studies have shown dietary cholesterol does not negatively impact blood cholesterol. In fact, eating eggs may increase HDL "good" cholesterol and its function.

CREATIVE WAYS TO ENJOY EGGS

Nancy Macklin, RDN, a food and nutrition professional with expertise in on-trend recipe development, shares some easy ways that people of all ages can incorporate eggs into their diet.

Sandwiches: On a ham or turkey sandwich, add an egg. Layer on spinach leaves, cucumber or tomato slices to power up the nutrient intake. New research from Purdue University shows that eggs help the body absorb nutrients found in vegetables, such as vitamin E and carotenoids (antioxidants). Carotenoids like beta-carotene and lycopene boast a host of anti-inflammatory benefits for heart health. Past research has linked greater consumption of these carotenoids to lowering risks of prostate, bladder and lung cancers.

Shakshouka: A one-pot-wonder that delights taste buds with potent spices, such as garlic, cumin and harissa. Start by sautéing onions and garlic, add spices, tomatoes or tomatillos to create a tomato-based sauce in the skillet. One at a time, crack eggs over the sauce, cover and let it steam for 5 minutes or until the desired doneness of the eggs. Pair Shakshouka with a salad or fresh fruit for a complete meal in less than 30 minutes.

Hard-boiled: For an effortless and readily available snack, make a batch of hard-boiled eggs on the stove or in an Instant Pot®. For a burst of flavor, dress up the egg with spices like chili powder, cayenne or smoked paprika. Just a dash or two transforms eggs into a Cajun- or Mexican-flavored treat. Hard-boiled eggs are also great for dipping into ranch, balsamic or sriracha sauces. Add them to a salad or for some bulk, pair eggs with rice or quinoa.

Bowls: A blank food canvas, bowls can be made at home with any flavor profile. Start with a grain, such as cooked brown rice, quinoa, farro or spelt. Add fresh or sautéed vegetables, and season with Thai Chili or Asian stir-fry sauce. Top the bowl with an egg – fried, poached or hard-boiled – to scoop up additional protein!

Egg-based Dishes: Scrambled eggs, omelets and frittatas offer lots of variations for eggs to be the star of the show, supported with a variety of meats, cheeses and vegetables. These dishes are anytime meals that are as healthy as they are delicious. For on-the-go variations, make eggs in a mug or egg muffins. Both of these options allow families to be creative with what’s added to the egg base. It’s also a great way to use leftover proteins from a previous night’s meal, such as hamburger, chicken or pork.

Stuffed Peppers with Quinoa & Eggs

Stuffed Peppers with Quinoa & Eggs

• 1 tablespoon olive oil

• ½ onion, chopped

• ¾cup eggplant, chopped

• 2 cloves garlic, minced

• ½ teaspoon each paprika and dried oregano

• ¼ teaspoon salt

• Pinch of pepper

• 1 tablespoon tomato paste

• ½ cup fresh tomatoes, chopped

• ¾cup cooked quinoa

• 2 tablespoons fresh parsley, chopped and divided

• 2 large red bell peppers, halved

• 4 eggs

• ¼ cup finely crumbled fatfree feta cheese

Preheat oven to 400 degrees F. Heat oil in large skillet set over medium-high heat. Cook onion, eggplant, garlic, paprika, oregano, salt and pepper for about 5 minutes or until eggplant starts to soften. Stir in tomato paste and cook for 1 minute. Stir in tomatoes; cook for about 5 minutes or until eggplant and tomatoes are tender.

Remove from heat and stir in quinoa and half of the parsley. Spoon quinoa and vegetable mixture evenly into red pepper halves. Arrange in greased baking dish. Cover with foil. Bake for about 20 minutes or until peppers are tender-crisp.

Remove foil. Crack one egg into each stuffed pepper, and sprinkle with feta. Bake uncovered for 10 to 12 minutes or until peppers are tender and eggs whites are set or until desired doneness. Sprinkle with remaining parsley.

Servings: 4

Source: incredibleegg.org

Sriracha Baked Avocado Eggs

Sriracha Baked Avocado Eggs

• 2 firm ripe avocados, halved and pitted

• 4 eggs

• ¼ teaspoon each salt and pepper

• 1 tablespoon sriracha hot sauce

• 1 tablespoon cilantro, finely chopped

Preheat oven to 425 degrees F. Line 8-inch square baking pan with foil. Scoop out some of the pulp from avocado halves, leaving a hole big enough to fit an egg (reserve pulp for another use).

Place avocado halves in prepared pan to fit snugly in a single layer. Fold foil around avocado halves to prevent tipping.

Crack egg into each avocado half; season with salt and pepper. Bake for 12 to 15 minutes or until whites are set and eggs are cooked to desired doneness. Let stand for 5 minutes before serving.

Drizzle each egg with hot sauce and sprinkle cilantro over top.

Servings: 4

Source: incredibleegg.org

Zucchini Noodles Poached Egg

Zucchini Noodles Poached Egg

• 2 tablespoons extra virgin olive oil

• 2 medium garlic cloves, minced

• ½ teaspoon red chili flakes

• 4 medium zucchini, spiralized into noodles

• ¼ teaspoon each salt and pepper

• 2 cups cherry tomatoes, halved

• 2 cups packed baby spinach

• 1 teaspoon lemon zest

• 1 tablespoon fresh lemon juice

• 4 large eggs

• ¼ cup shaved Parmesan cheese

• ¼ cup basil leaves, thinly sliced

Heat oil in a large, deep nonstick skillet on medium-high heat. Cook garlic and chili flakes for 1 minute, stirring continually, or until softened. Add zucchini noodles, salt and pepper and cook, tossing gently, for 1 to 2 minutes or until zucchini has softened. Stir tomatoes, spinach, lemon zest and juice gently into zucchini mixture until well combined. Cook for another 1 to 2 minutes or until spinach is wilted and tomatoes are warmed through.

Meanwhile, bring 2 to 3 inches of water to boil in large saucepan or deep skillet. Adjust heat setting to keep liquid simmering gently. Break eggs, one at a time, into custard cup or saucer. Slip each egg into water holding dish close to surface. Cook eggs to a soft poach — about 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Do not stir. Lift eggs from water with slotted spoon; drain well.

Divide zucchini mixture among four dinner plates and garnish with Parmesan and basil. Top each with one poached egg. Serve immediately.

Servings: 4

Source: incredibleegg.org

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