- Two have fewer calories than two medium-sized apples
- Two provide 25% of the daily value of protein – 12.7 high quality grams
- Two have as much selenium as three slices of whole wheat bread
- One contains 5 grams of fat, 70% of which is unsaturated
- Two have the same amount of vitamin A as found in two glasses of milk
- One has the same amount of folate as ½ cup of spinach; the same amount of Vitamin E as a tablespoon of canola oil; and the same amount of lutein and zeaxanthin as ¾ cup of broccoli
Did you guess that we’re talking about an EGG?
At the 2015 Shopping for Health conference, we were reminded of the incredible nutrient attributes that eggs offer. Some of these points to pass on to consumers:
- Eggs are rich in choline, a nutrient that promotes normal cell activity, liver function and transport of nutrients throughout the body
- Eggs contain zero carbs and no sugar
- Eggs contain all 9 essential amino acids
Researchers from Purdue University reported earlier this year on studies to determine if egg consumption improves absorption of carotenoids, like lutein/zeaxanthin, from raw mixed-vegetable salad. They fed sixteen healthy college-age men raw vegetable salad with either 10.5 or 18 g scrambled eggs. All salads contained the same amount of tomatoes, shredded carrots, baby spinach, romaine lettuce, and Chinese wolfberry.
Carotenoid levels in blood ten hours later were 3-9 fold higher for various carotenoids when the men ate salad with 3 eggs compared to plain salad. And it was more than just lutein/zeaxanthin that increased. Carotenoids in the salad also include beta-carotene, alpha-carotene, and lycopene. And all of these carotenoids were absorbed better with the high egg salad.
These findings are consistent with other research by this group showing that adding certain oils to mixed raw vegetables enhances carotenoid absorption. This means that eggs provided benefits in two ways: as a direct source of lutein/zeaxanthin and by improving the carotenoid value of raw vegetables.*
As a side note, you may have heard concern from your shoppers about a recent increase in egg prices. This is linked to Avian Influenza (AI), also known as bird flu, which hit the U.S. this year. More than 12 percent of the egg laying flock has been affected, making the supply of eggs tighter. However, eggs continue to be a very inexpensive source of high-quality protein – about 17 cents per serving.
The American Egg Board offers this additional information on AI and egg pricing: http://www.incredibleegg.org/blog/bird-flu-and-egg-prices/
At Shopping for Health, we loved this easy, tasty breakfast dish featuring eggs:
Makes 6 servings
½ cup milk
¼ teaspoon salt
1/8 teaspoon pepper
1 cup shredded Cheddar cheese
¾ cup chopped zucchini
¼ cup chopped red bell pepper
2 tablespoons chopped red onion
Preheat oven to 350 F. In medium bowl, beat eggs, milk, salt and pepper. Add cheese, zucchini, bell pepper and onion; mix well. Spoon evenly into 12 greased muffin cups, about ¼ cup each.
Place in oven and bake 20 – 22 minutes. Remove from oven; cool on rack. Remove from cups and serve warm.
Nutrition Information, Per Serving:
164 calories; 11 g fat; 6 g saturated fat; 207 mg cholesterol; 296 mg sodium; 3 g carbohydrate; 12 g protein
*Read the full study here