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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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February 28, 2008

Smart Fuel: Eggs

By Worker Bee
106 Comments

Remember in the movie Runaway Bride when Julia Roberts’ character could never decide how she liked her eggs? We say, don’t worry about it Ms. Roberts, with so many health benefits associated with the consumption of eggs, you should eat ’em however you can get ’em!

On the most superficial level, eggs are an excellent source of protein, providing 5.5 grams per 68 calorie serving and all 9 essential amino acids (all for less than 0.5 grams of carbs!)

Digging deeper, eggs are perhaps best known for supplying choline, an “unofficial” B vitamin that our bodies can only produce in limited quantities (often too limited for optimal health, with one study indicating that 90% of Americans are currently choline deficient. Among choline’s many benefits, it is considered a key component of fat-containing structures in cell membranes, particularly those associated with the brain, making them particularly important for fetal brain development as well as overall brain function and health.

In the mineral department, eggs are an excellent source of selenium, which is thought to prevent cancer, particularly tumors affecting the prostate (although researchers are currently going back and forth on this one!) Eggs are also a great source of lutein and zeaxanthin, two types of carotenoids important for eye health (with several studies indicating that these compounds may prevent macular degeneration as well as reduce the risk of developing cataracts). Additionally, eggs are thought to be one of the only foods that contain naturally occurring vitamin D, providing roughly 10% of the recommended daily intake per serving.

Still need convincing? A 2005 study in the Journal of the American College of Nutrition suggests that eggs keep hunger at bay longer than bagels (or “dietary disasters” as they should be renamed!). In addition, eggs’ high sulfur content and wide variety of vitamins and minerals can promote healthy hair – and may even speed up growth rate in those with such deficiencies – as well as help nails grow.

And now to address the bad press. In recent years, eggs have come under considerable fire for their high cholesterol content, with many suggesting that they could increase the risk of cardiovascular disease. However, a 1999 Harvard School of Public Health study published in the Journal of the American Medical Association determined no such link and even went as far to say that regular egg consumption may actually prevent blood clots, stroke and heart attack. Not bad, eh?

So, there you have it. Eggs really are egg-ceptional. Some might even consider them egg-cellent and still others would even go as far to call them eggs-quisite (ok, we promise we’ll stop now!)

sir chalky Flickr Photo (CC)

Drop us a line with your favorite egg dish!

Further Reading:

The Definitive Guide to Cholesterol

Duck Eggs

Best Brain Foods (hint: eggs are one of them)

Conditioning Research: Make Sure You Have Eggs in Your Low Carb Diet!

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106 Comments on "Smart Fuel: Eggs"

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Crackumin
Crackumin
8 years 7 months ago

An egg a day keeps the doctor away! (No offense apple.) ;0

Moe
Moe
8 years 7 months ago

I say: Real men eat the yolks!

Dio
Dio
3 years 6 months ago

RAW!!!

Dave C.
8 years 7 months ago

I’ve been eating the Eggland Best because they claim to have a high Omega 3 content. However, after reading Mark’s info on balancing O-6 with O-3 I checked out the Eggland website and found out they are still 6-1 in favor of the O-6. Since I eat two eggs every morning at work, and have at least one three-egg omlette every weekend, I’m going to be rethinking that one. I know I saw some eggs on the shelf at my local supermarket that were considerably more expensive. I’ll have to check them out.

Dave
http://davegetsfit.blogspot.com

Richard
8 years 7 months ago

Good to hear, I love eggs unfortunately they don’t like me much. I eat one tiny slightly undercooked egg and its like a lactose intolerant person chugging a gallon of milk. Never have been able to find out why. Runny scrambled eggs are murder on my stomach..

Anna
Anna
8 years 7 months ago

Are the same benefits found in cartons of egg whites or products like egg beaters? It seems these would be highly processed and wouldn’t yield the same nutritional benefits. What about just eating the whites of a whole/fresh egg?

Crackumin
Crackumin
8 years 7 months ago

I’m with Moe, Anna. Why would you eat cartons of egg whites when you could be eating free range, omega 3 supplemented eggs with the YOLK! Don’t fear the fat! Of course, you can just eat the whites of a whole/fresh egg. Nothing REALLY wrong with that. But if you ask me you would be skipping the best part.

Huckleberry
8 years 7 months ago
Some eggs are even more nutritious than others. A recent study compared supermarket eggs with eggs from pastured poultry (chickens moved frequently to different area of pasture and allowed to graze). The result: eggs from pastured poultry are more nutritious than supermarket eggs, including double the omega-3s and seven times the beta carotene. Aside from supporting local farmers and sustainable practices, spending a little more for pastured eggs at the farmers’ market means getting more nutrients. Plus, they’re delicious. One of my favorite small, local farms participated in this study. Their website links the original article here: http://www.skagitriverranch.com/pictures/Better%20Eggs.pdf
Jerry
Jerry
8 years 7 months ago

I was eating those fake eggs for a while when I was under the misinformed stage about eggs. Now I only eat real eggs. It’s ashame that so many people have been given false information about eggs and are resorting to highly processed eggs and losing so much nutritional value because of it.

Anna
Anna
8 years 7 months ago

Gimme a break, Crackumin. I’ve heard that egg yolks have high levels of Arachidonic Acid. I happen to find it easier to pour my eggs in the morning than to carefully crack and omit the yolks (to avoid AA build up). Seriously, there are so many “experts” out there, and I try and get my information from robust sources and discern for credibility as much as I can. I happen to find MDA credible and enjoyable to read, but sometimes it conflicts with other sources I find credible. Just opening up the opportunity for further learning.

Anna
8 years 6 months ago
Different Anna chiming in here. I just adore eggs. Real eggs. Between the excellent nutrition, fantastic nutrition-to-cost ratio, as well as being so wonderfully adaptable to every meal and plain, sweet, and savory dishes, they are practically the perfect food. Our family of three goes through about 4 doz a week on average, though we do without when the chickens are molting and seasonal egg production is down. I panic when my egg supply is too low (just kidding, well, sort of). I’ll never understand egg white omelets. I can’t imagine anyone actually eats them for the taste. I tried… Read more »
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[…] most recent “Smart Fuel” on Mark’s Daily Apple is eggs. One egg has 5.5 grams of protein, only 68 calories, and 9 essential amino acids. But, […]

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8 years 6 months ago

[…] most recent “Smart Fuel” on Mark’s Daily Apple is eggs. One egg has 5.5 grams of protein, only 68 calories, and 9 essential amino acids. But, […]

Dr. Raliph Schwarzenegger,MD
Dr. Raliph Schwarzenegger,MD
7 years 8 months ago

I love eggs,and we as humans are unable to produce many compounds,vitamins and minerals that our body needs.Eggs are the ideal way to supplement our body.

marci
marci
7 years 5 months ago

just came across this post. I heart my eggs & get them at my local farmer’s market. I recently read “The Paleo Diet” & author Cordain discourages the consumption of more than 4-6 eggs a week! While I consider myself totally on board with the PB, I’m not sure where Mark & the gang weigh in on this, or where my fellow Apples do.
Frankly I cannot see eating a fish filet or steak(my fave protein) for breakfast!

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[…] an oven-safe pan (spinach and chicken; bacon and mushrooms; steak and peppers), whisk together six eggs, add a bit more butter to the pan and pour the eggs over the meat and veggies. Add some salt and […]

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[…] Eggs are Good For You! […]

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[…] Smart Fuel: Eggs […]

Travis
Travis
7 years 15 days ago
I played college football for five years and took a shot at the NFL, having tryouts with the Jets and Packers, and when I needed to put on good healthy weight I would eat about a dozen eggs a day on top of a healthy diet. Four eggs in the morning, four after my workout, and four right before I went to bed. Fastest and easiest way to gobble up eggs, for me, was to throw them in a blender with milk, fruit (bananas, strawberriers, etc.), small scoop of whey protien powder, and sometimes a spoon full of peanut butter.… Read more »
lauren
4 years 6 months ago

did you eat the eggs raw in your smoothie? what kind of eggs did you buy, just wondering?

Richard
Richard
3 years 5 months ago

Great, but you did not relate all those eggs to the present condition of your arteries…

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[…] Sisson wrote a good overview of the benefits of Eggs in this article here, and there was a pretty interesting study published about the improvements of vision in elderly […]

Theresa
6 years 5 months ago

More excuses to eat eggs! I’m incredibly happy!

Arun
Arun
6 years 4 months ago

Hi, I am a vegetarian who eat eggs. I am currentlly eating about 4 in the morning and 4 eggs for dinner. please let me know if this is okay for someone trying to lose body fat. my carb intake is around 100 gms a day.

lauren
4 years 6 months ago

I’m a pescatarian, but have been eating more eggs and organic non-gmo-sourced butters in my diet. and i’ve noticed that whenever i need a quick energy boost, an egg (or two) sauteed with some butter and a little salt is amazing. i don’t know if there is a limit, either, but I don’t think so. As long as the chickens are fed healthy diets, as we are eating their direct products, I don’t see any problems?

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6 years 3 months ago

[…] them, and eat the yolks! Here’s a good summary of why, and here’s a good purchasing guide. Those with autoimmune diseases or GI […]

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[…] Smart Fuel: Eggs […]

Michael
Michael
6 years 2 months ago
I can’t seem to start my day with out my 3 egg omlete. I’m lucky enough to have a local farm nearby that sells eggs. There is a huge difference between those and storebought, even the “free-range” and organic version. Today I cracked 2 of the farm eggs and one storebought and the difference in color was like day and night. The farm eggs are a deep orange while the “organic” eggs are the standard yellow. It’s all in the food the chickens eat. If you guys can, look for farms around your area that sell eggs, you’ll get a… Read more »
Lynnette
Lynnette
4 years 7 months ago
lauren
4 years 6 months ago

agreed. When the farmer’s market was still operable, (it’s closed until the summer :/ here, I would pick up a dozen every week. golden, rich hue, creamy yolk, thick solid protein source… they were incredible. the organic, free-range eggs I buy from trader joe’s are delicious too, however

trackback
6 years 1 month ago

[…] and iron may be at a greater risk for iodine deficiency symptoms. Eat your salmon, liver, and eggs, […]

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[…] Like most of us, through the years, there had been so much bad press about Eggs…that I had greatly reduced them from my high carb meal plan.  However, since my diagnosis… ALL that and more has changed.  Eggs are back “in”, click here to learn about the Incredible Edible Egg. 🙂 […]

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[…] Smart Fuel: Eggs […]

John Peace
John Peace
6 years 17 days ago

I could eat bacon and eggs for every meal. True story

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[…] visiting!Breakfast, lunch, dinner, snack time. Hard boiled, scrambled, poached, fried. We’ll take eggs any time of day, any way you want to cook ‘em. But if we had our choice, the omelet just might be […]

windshield repair kits
5 years 11 months ago

eggs will always be a staple in our breakfast.

East coaster
East coaster
5 years 10 months ago

http://www.theglobeandmail.com/life/the-hot-button/eggs-versus-the-double-down-guess-who-wins/article1781455/

What about this article that came out today? Yolks are worse than KFC when it comes to cholesterol.

James
James
5 years 5 months ago
More of the same nonsense that has been force fed to us for decades. The fact they are even comparing eggs to a processed, piece of crap sandwich is laughable at best. Cholesterol has become such an eveil word for no reason at all, based off research that has many faults in eat. Yet we still follow this same advice- same with advice as ultra low fat, more grains, saturated fat is bad, and on and on. Yet Americans are about as unhealthy as ever…. In the past year, I ate tons of pastured eggs, grass fed butter, grass fed… Read more »
Jeff
5 years 10 months ago

I’ve been eating my eggs raw. I blend it into my morning smoothie.

HK
HK
5 years 9 months ago

Anyone know if century eggs and salted eggs are considered primal? The Chinese have a savory custard dish that consists of regular eggs, century eggs, salted eggs, and your choice of meat. My attempt in photos below:
http://www.flickr.com/photos/ferrum/sets/72157625398700701/

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[…] Daily Apple on Eggs: Smart Fuel – Eggs The Yolk’s on You Eggs It’s What’s For […]

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5 years 7 months ago

[…] Why you are going to eat eggs for breakfast and like it. […]

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[…] RDA for fat is absurdly low. You can see eggs are fully loaded with beneficial nutrients. Check out this post on MDA for more. Too bad all that cholesterol will kill you…or […]

Brandon
Brandon
5 years 4 months ago

You mentioned the amino acids. Eggs are notably high in L-glutamine, which is an essential amino acid that basically feeds enterocytes (intestinal cells). Glutamine from eggs, or other sources, can help restore and maintain the lining of the intestinal tract. Plus, there’s nothing better than a fried egg over your leafy greens … try it!

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[…] Hard-boiled eggs. Nutritionally sound, portable, easy to […]

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[…] Mark’s Daily Apple: Eggs […]

bob redford
bob redford
5 years 2 months ago

Gyday People;

Ive been eating 10-12 eggs a day …i have really noticed my skin has cleared up…

Could be anecdotle….but i also have very shiny hair.

I just enjoy the simplicity of eggs.

Any eggs….im not an egg snob.

Dont be scared of eggs…..

They are Eggcellent!

lauren
4 years 6 months ago

10-12 a day… everyday, for… a few weeks? where do you get your eggs, just wondering?

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[…] in my opinion, are good any time of day (despite what conventional wisdom might have told you, you DON’T need to limit your egg intake).Shop in season or buy frozen.  Asparagus isn’t in season during the winter, and as a […]

Meridith
Meridith
5 years 2 months ago

Is there such thing as too many eggs in one day? Yesterday, I had 9….There are several of us living this way and I think this is a question for each of us.

muhamed
muhamed
5 years 1 month ago

Eating more than 2 yolk egg a day are very bad, because this part of the egg have high cholesterol, saturated fat and damage the liver. The liver size increase, this can be dangerous.
Keep in the zone: 2 egg a day, no more.

There are people, like vegans, that consider eating eggs is a theft because the eggs have been stolen from the chicken.
I Don’t care about this theft because it is for eat. God know that.

moonablaze
moonablaze
5 years 1 month ago

quoting from the above article:
And now to address the bad press. In recent years, eggs have come under considerable fire for their high cholesterol content, with many suggesting that they could increase the risk of cardiovascular disease. However, a 1999 Harvard School of Public Health study published in the Journal of the American Medical Association determined no such link and even went as far to say that regular egg consumption may actually prevent blood clots, stroke and heart attack. Not bad, eh?

Scott
Scott
2 years 1 month ago

Did you actually read the article though?

Quote – “Conclusions: These findings suggest that consumption of up to 1 egg per day is unlikely to have substantial overall impact on the risk of CHD or stroke among healthy men and women. The apparent increased risk of CHD associated with higher egg consumption among diabetic participants warrants further research.”

There is nothing in that study that says eating 4+ eggs/day (which I am at the moment) doesn’t have a negative effect. I’m actually surprised they referred to it. Definitely needs more research…

Scott
Scott
2 years 1 month ago

In fact this article suggests it does –

http://www.ncbi.nlm.nih.gov/pubmed/18195171?dopt=Citation

Farmer Pat
Farmer Pat
4 years 6 months ago

Any other ridiculous and unfounded religious assertions you’d like to share?

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[…] […]

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[…] be turned into three entirely different main courses for four hearty eaters. Plus, you’ll have eggs and bacon on hand for an easy breakfast in the morning. There is a catch, of course (isn’t there […]

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[…] be turned into three entirely different main courses for four hearty eaters. Plus, you’ll have eggs and bacon on hand for an easy breakfast in the morning. There is a catch, of course (isn’t there […]

trackback

[…] Mark’s Daily Apple: Smart Fuel: Eggs […]

Max
4 years 9 months ago

dont the whites have some anti nutrients/inflammatory properties?

Aaron
3 years 8 months ago

We might

Rory
Rory
3 years 5 months ago

At medical school (KCLMS first year) we’re taught that eating raw egg whites can cause Iron deficiencies due to ovotransferrin, and reduce the availability of Biotin due to the protein Avadin. I’m not sure if the whites have effects on any other nutrients.

Crow
4 years 9 months ago

Back in high school in the early 70’s my some of my friends called me Crow which was short for Cro-Magnon Man.

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