Nutrition & Health
Good News About Eggs
For years we have known that eggs are an excellent source of protein and a solid source of 14 essential nutrients. Now, there's more good news. We can also say with confidence that healthy adults can enjoy eggs daily without an increased risk for heart disease.
Eggs and Cholesterol
Over the last few years, many researchers have done further studies on the benefits of eggs. Consistently, the findings indicate that eating eggs every day does not increase levels of "bad" cholestrol in the blood.
Cholesterol is essential for life. It is produced naturally in our bodies and forms a basic part of all our cells. Cholesterol helps to regulate our hormones, helps us utilize Vitamin D and helps us digest food.
Most of the cholesterol in our body (about 80%) is produced in the liver. Only about 20% is affected by what we eat. If you eat more cholesterol than you need, your body accommodates by producing less.
HDL and LDL Explained
Your ratio of HDL to LDL cholesterol is important. The higher your ratio of HDL to LDL, the better
HDL or “good” cholesterol is healthy. In order for cholesterol to move through our blood it joins with protein to form a lipoprotein. High-density lipoprotein (HDL) takes cholesterol back to your liver where it is removed from your body. Low-density lipoprotein (LDL or “Bad” cholesterol) can cause fatty deposits in the arteries that clog them and don’t allow blood to flow properly.
The most important risk factor influencing blood cholesterol levels is your genetic background. All health experts agree that having your cholesterol checked is an excellent idea, so you can better manage your health with exercise and with healthy eating.
Managing Your Health Begins With Making Smart Food Choices
Total fat intake also has a greater impact on blood cholesterol than dietary cholesterol. The Canadian Dietetic Association and the National Institute of Nutrition agree that total fat intake and especially saturated fat intake has a greater effect on production of cholesterol than dietary cholesterol. Health Canada recommends we limit our total fat intake to less than 30% of our daily caloric consumption. One large egg (50 g) contains only 5 g of fat and 3.5 g of that is unsaturated fat.
Canada's Food Guide to Health Eating - www.healthcanada.gc.ca/foodguide
Canada’s Food Guide to Healthy Eating recommends we eat a variety of food from all of the food groups every day. The new food guide has changed many of its recommendations to reflect differences in age and gender. Following Canada’s Food Guide to Healthy Eating will help Canadians enjoy a healthy life.
A balanced lifestyle includes eating from each of the four food groups.
Canada's Food Guide recommends the following number of Food Guide Servings from the four food groups every day. Make each Food Guide Serving count by choosing good quality, healthy foods.
Recognizing the nutritional value of eggs, Canada's Food Guide includes 2 eggs as one serving under the Meat and Alternatives food group.
To learn more or to download your copy of Canada's Food Guide, visit the Health Canada website.
Eating Well with Canada's Food Guide (2007) http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html, Health Canada. Reproduced with the permission of the Minisiter of Public Works and Government Services Canada, 2007.
Eggs are Power-packed with Goodness
Eggs are a nutrient-dense food. This means that, for their low calorie content (only 70 calories in one large, 50 g egg), they provide a high proportion of nutrients for good health. Eggs contain 14 essential nutrients.
Eggs Partner With Health Check™
†Enjoying a variety of foods is part of healthy eating.
This Health Check™ symbol is now approved for inclusion on egg cartons. This mark indicates eggs meet the criteria of the Heart and Stroke Foundation of Canada's Health Check™ Program. Health Check™ tells you it's a healthy choice. All eggs - conventional and specialty - meet the criteria.
Eggs are a nutritious food and like many foods should be eaten in moderation. Canadian egg producers financially support the Health Check™ education program.
One Canada Grade A large egg (50 g) provides:
|Vitamin A - Helps Maintain Healthy skin and eye tissue: assists in night vision|
|Vitamin D - Strengthens bones and teeth: may help protect against certain cancers and auto-immune diseases|
|Vitamin E - An antioxident that plays a role in maintaining good health and preventing disease|
|Thiamin - Helps the body to properly use carbohydrates|
|Riboflavin - Important for body growth & red blood cell production|
|Niacin - Helps to improve circulation|
|Protein - Essential for building & repairing muscles, organs, skin. hair and other body tissue|
|Folate - Helps produce & maintain new cells; helps prevent a type of anemia, helps protect against birth defects|
|Vitamin B12 - Helps protect against heart disease|
|Pantothenic Acid - important for our bodies to properly use carbohydrates, proteins, and lipids and for healthy skin|
|Calcium - is very important to ensure strong, healthy bones and teeth. It also helps muscles and nerves|
|Phosphorus - is an essential mineral that is required by every cell in the body for normal function|
|Selenium - Works with vitamin E to act as an antioxident to help prevent the breakdown of body tissues|
|Iron - Carries oxygen to the cells, helps prevent anemia|
|Zinc - helps maintain the integrity of skin and mucosal membranes|
* Based on Recommended Daily Intake for Canadians established by Health Canada
Eat Eggs for Your Eyesight
Egg yolks contain lutein and zeaxanthin, two antioxidants from the carotenoid family that contribute to improving eye health and protecting eyes from ultraviolet rays. These two carotenoids help to reduce the risk of age-related macular degeneration, the main cause of blindness in Canadians over 65 years of age.
Eggs and Memory
Eggs are an excellent source of choline. Choline is known as the memory vitamin because it is an important part of a neurotransmitter that helps preserve the integrity of the electrical transmission across the gaps between nerves. It aids brain function and enhances thinking capacity and memory. Recent studies show that providing extra choline during pregnancy plays an essential role in brain development and higher memory capabilities throughout life. Choline also seems helpful in treating memory deficiencies in adults.For a healthy diet, make eggs one of your heart-smart choices!