Microblog: The Nutrition Facts of the Whole Egg

Excerpt from @CarnivoreCure.

🥚Eggs are one of nature’s perfect foods. Because the yolk supplies all the food the embryo needs to thrive, it’s no wonder such a small food packs so much nutrition. The yolk is rich in fats, good cholesterol, proteins, iron, and other minerals, as well as lecithin and other emulsifiers.

🧬If you have sensitivities to chicken eggs, try duck or quail eggs. The albumin makes up 12 percent of egg whites in chicken but only about 2 percent in egg whites from ducks. Studies show that if you have sensitivities to one poultry egg, you may not be sensitive to all poultry eggs.[1]

🍳Consuming raw egg whites can cause biotin depletion in the body. Biotin deficiencies can lead to seizures, skin disorders, hair loss, severe joint pain, and lack of muscle tone and coordination. When eggs are cooked, the heat causes structural changes to avidin, making biotin more bioavailable. Shorter cooking times are ideal for removing avidin while keeping most of the nutrients intact.[2]

👨🏼‍🌾The best egg sources are local farmers whose operations are certified organic—albeit not guaranteed—and whose chickens are pasture-raised (with no soy or corn feed). These eggs usually have richer, amber yolks, and probably a better nutrient density. But don’t focus solely on the yolk color for nutrient density.

🥕Darker orange egg yolks usually mean the hens were pasture-raised and able to forage. The color of the egg yolk is indicative of the hen’s diet. The darker the color yolk, the more likely the hen ate carotenoids—the natural orange pigments found in plants.

💡That said, a chicken’s optimal diet is not vegetarian but omnivorous. Carotenoids alone determine the color of the yolk. Carotenoids are good, but you want the chicken to have eaten insects and animal proteins by foraging in their natural environment.

 

Surprising Health Benefits of Eggs

 

Eggs are often hailed as one of nature’s perfect foods, and for good reason. The nutritional value they offer is immense, especially considering their relatively low cost. A staple in many diets, eggs provide a powerhouse of nutrients essential for maintaining good health.

 

The egg yolk, in particular, is a nutrient-rich part of the egg. It is loaded with fats, good cholesterol, proteins, iron, and other minerals, making it a compact source of essential nutrients. Additionally, egg yolks contain lecithin and other emulsifiers, which are beneficial for the body. Notably, egg yolks are a good source of biotin (Vitamin B7), which is crucial for maintaining healthy skin, hair, and nails. They also provide chromium and molybdenum, minerals that are essential for various bodily functions​​​.

 

Moreover, eggs are a significant source of selenium, an antioxidant that plays a critical role in protecting the body from oxidative stress. Oxidative stress can lead to cell damage, and antioxidants like selenium help mitigate this by inhibiting oxidation and supporting cell health. This makes eggs an invaluable addition to a diet focused on maintaining cellular health and preventing damage caused by free radicals​.

 

In summary, eggs are a nutritionally dense food offering various health benefits. They are particularly rich in fats, proteins, iron, and several minerals. The presence of antioxidants like selenium in eggs further enhances their value as a part of a healthy diet. Including eggs in your daily meals can contribute significantly to meeting your daily nutritional requirements, supporting overall health and well-being.

 

Incorporating Eggs In a Carnivore Diet

 

 

If you tolerate eggs, they can be an incredible nutritional powerhouse to include in your carnivore diet. For those with histamine issues, you may have to avoid eggs completely while you heal. Egg yolks are considered low histamine, so you can always try to eat egg yolks separate from the egg whites which are considered high histamine and histamine liberators. 

 

Quail eggs and duck eggs can sometimes be better tolerated by sensitive individuals. Consider sourcing soy/corn/grain-free egg options if you react to grain-finished meat. 

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[1] Feeney et al., “Comparative Biochemistry of Avian Egg White Proteins.”
[2] Staggs et al., “Determination of the Biotin Content of Select Foods.”