:: Go to work on an egg! ::
Matilda Ravoich’ explains how eating eggs promotes health and fitness
The writer is a fitness consultant at Sukh Cha’n Wellness Club

“Go to work on an egg” was used in a 1960s advertising campaign by the Egg Marketing Board. The phrase was widely believed to have been the idea of author Fay Weldon, although she has since said it was actually written by a junior member of staff (Anthony Shaffer) at the advertising agency where she was head copywriter at the time.
Eating eggs has become rather complicated in this day and age due to the various food and health scares over the past twenty years. Eggs gained in popularity due to the much-publicised high protein Atkins diet, but sales have also suffered because of fear of salmonella, too much cholesterol, bird flu etc. However, scientists have shown that those who start their day with poached, boiled or scrambled eggs can lose up to two-thirds more weight than others.
Researchers from Louisiana State University in the US followed the eating habits of a group of overweight and obese women. The women, who were following a low-fat diet, were asked to eat either two eggs a day for breakfast, or have a bagel. Both meals contained the same number of calories and weighed roughly the same amount.
After eight weeks the ladies that had eaten eggs for breakfast had lost the most weight. As well as shedding 65 per cent more pounds than the slimmers that had eaten bagels for breakfast the egg-eaters had lost almost twice as many inches from their waistline!
The study also showed that those who had breakfasted on eggs felt as if they had more energy. They also felt fuller for longer than those who had a bagel for breakfast. As a result, they ate less during the rest of the day. It is not completely clear why eggs are so good at making us feel full but it is thought their high protein content could play a large part.
Nutritional Qualities
More than ever the egg is being recognized for its outstanding nutritional qualities. Nearly all the essential nutrients required for proper functioning of the human body are hiding under that shell.
Protein
Eggs are also an excellent source of high-quality protein. Protein is essential for building and repairing body tissue. Muscles, skin and organs are all made from protein. Protein is evaluated according to its effectiveness in building new body tissue - and the protein found in eggs surpasses all other foods with a rating of 93.7%!
Protein is comprised of 20 different amino acids, 9 of which cannot be produced by your body. These amino acids are essential and must be provided by your diet. Eggs contain all 9 essential amino acids, which are valuable building blocks of protein. They are also one of the rare food sources of Vitamins A, D and K. One large egg contains 6 grams of protein and only 71 calories.
Choline
Eggs are an excellent source of choline, an essential nutrient that plays an important role in brain development and memory. One egg provides half your daily requirement of choline
Lutein and Zeaxanthin
Lutein and Zeaxanthin are important for maintaining good vision. They are antioxidants from the carotenoid family that contribute to improving eye health and protecting eyes from ultraviolet rays. Studies have shown that these two antioxidants help prevent age-related macular degeneration-the leading cause of blindness in people over 65, and help decrease the risk of cataracts.
Lutein and Zeaxanthin are also found in certain leafy green vegetables, such as spinach, but studies have found that the body metabolises the lutein and zeaxanthin found in eggs more efficiently.
Phosphatidylcholine
In a study reported in the 2001 issue of the Journal of Nutrition, researchers from Kansas State University have shown that for the first time an ingredient in eggs actually keeps the artery-clogging cholesterol from getting into your body. Phosphatidylcholine in eggs actually stops a significant amount of cholesterol from entering the bloodstream. It is a substance that also prevents memory loss as we age.
Lecithin
Eggs are one of the richest food sources of lecithin, which is a naturally occurring phospholipid required by every single cell in your body. Cell membranes handle the flow of nutrients in and out of the cell and are largely composed of lecithin.
Eggs and Your Heart
A study by the prestigious Harvard School of Public Health found no significant link between eating eggs and developing cardiovascular disease in ‘healthy individuals’. Dietary cholesterol is essential for body functions. Certain factors, such as body type, family history and diet, can contribute to elevated blood cholesterol levels. However, when it comes to cardiovascular disease and diet, you need to take a look at saturated fats and trans fats, both of which are found in pastries, potato chips, processed foods and any food that lists hydrogenated oils. One large egg contains barely 5 grams of fat, of which only 1.5 grams is saturated and surprise, surprise, it contains no trans fats. Moreover it contains just 71 calories and is full of vitamins and minerals. Whether you eat one egg a week or more than one egg a day, there’s no evidence to support the notion that you increase the risk to your heart and arteries, as long as you’re in good health.
Blood Clotting
  • Egg yolks can inhibit cells from sticking together (platelet aggregation) and also prevent blood coagulation, two major risk factors for heart disease and stroke. The more egg yolks you consume the more effective your body prohibits platelet aggregation but this does not mean you should eat too many eggs as you can become, what we say in the UK, egg bound (constipated) if you have too many.