The Health Benefits of a Simple Egg Sandwich
- June 11, 2017
- Posted by: marlenedubois
- Category: CPR Training
This kind of is actually the typical conversation most mornings as well as sometimes at weekends during snack time, between my wife as well as my 4 year old daughter.
“Mum, I’m hungry.” “What could you like to eat?” “Egg sandwich.”
She wants a fried egg, cooked in a little dab of virgin olive oil over moderate heat that has a sprinkling of freshly ground pepper in a sandwich of freshly baked wholegrain homemade bread. I introduced her to eggs when she was a toddler. Eggs are easy to chew as well as should be part of a daily diet given to any child of one year old or older. I remember when my daughter as a toddler could eat the egg white first as well as then pop the whole yolk of a hard-boiled egg straight into her mouth. I still remember when I was a child as well as my mother used to give me a hard-boiled egg whenever I was hungry. What happened to the not bad old fashioned days when eggs were given as snacks?
Today, we live in an addiction-prone society. Of all the addictions out there, one of the most deadly is actually one of which is actually most often overlooked: Junk food. We feed our kids junk food everyday without realising of which. We are all guilty of doing This kind of. of which is actually easier to pull out a bag of crisps when a child is actually hungry rather than have them suffer pangs of hunger. This kind of practice is actually acceptable for the rare occasions yet the problem with our society is actually of which we use This kind of kind of junk food as a common everyday snack.
Did you also know of which processed food is actually junk food? The first image of which comes to mind for most people when they hear the term “processed food” is actually a wrapped burger as well as a sleeve of fries served over a counter at a fast food joint. yet the truth is actually the very food you have in your cabinets is actually processed if of which’s boxed, bagged, canned or jarred, frozen or dehydrated as well as includes a list of ingredients on the label. Processed foods have been altered by their natural state for “safety” as well as convenience reasons. Processed foods are more convenient, of which’s so much easier to bake a cake by opening up a box, pouring out a dry mix, as well as adding an egg as well as some oil than starting by scratch. Instead of creating a dish with fresh ingredients, why not pick up a ready-made meal by the store? Isn’t of which easier to just pop of which from the microwave for a couple of minutes? No pots as well as pans, no mess! yet processed food are laced with colours, those are often inedible, carcinogenic as well as harmful to the body. Studies have found of which food colouring can cause hyperactivity as well as lapses of concentration in children. Chocolates, colas, flavoured drinks as well as snack are full of artificial colouring. These are not the only additives in processed foods. Don’t forget the refined salt, sugar, preservatives, flavour enhancers as well as additional so called “beneficial supplements”. Children are especially vulnerable to these unnatural ingredients. Poor diets can slow growth, decay brand-new teeth, promote obesity as well as sow the seeds of infirmity as well as debilitating disease of which ultimately lead to incurable disease as well as death or worse make life insufferable.
Did you know of which approximately 80% of mothers, who is actually usually the main parent controlling their child’s diet, considered of which their child’s diet was ‘very not bad/not bad/healthy’ hence overestimate the quality of their child’s diet. This kind of is actually extremely worrying, since mothers who do not perceive of which their children follow an unhealthy diet will not make the appropriate amendments to improve their child’s dietary habits. Do not be one of these mothers, feed our children correctly as well as This kind of can only be done by reducing your introduction of processed junk food into their diets. If you think you are one of these mothers who have already done This kind of, think again. Do you feed your child bread by the bakery? Do you give them bottled “freshly squeezed” juice? Do you give them fruit yogurts? Do you spread their toast or sandwich with commercial butter or margarine? Do you use canned tomatoes to make your sauces? Do you feed them frozen sweet corn or peas? Worst of all, do you give them apples of which you have not washed? This kind of line of questioning could go on yet if you answered “yes” to most of these questions already, your child has an unhealthy diet! (If you want to know more about the foods described above as well as why they are considered unhealthy read our research in “is actually Your Food Killing You?”).
How can a simple egg sandwich contribute to a healthy diet? A fried egg sandwich for instance, consists only of bread, egg as well as possibly butter as well as the oil used for cooking the egg. The benefits of homemade bread are described in our article “Wholegrains as well as their benefits”. The benefits of homemade butter are described in our blog. The egg is actually a nutrient-dense food, containing high quality protein as well as a wide range of essential vitamins, minerals as well as trace elements.
As a whole food, eggs are an inexpensive as well as low calorie source of nutrients such as folate, riboflavin, selenium, lecithin as well as vitamins B-12 as well as A. Eggs are also one of the few exogenous sources of vitamins K as well as D. Furthermore, whole eggs are a complete source of proteins as of which contains all the essential amino acids needed by the human body. Although, eggs were found to have lower amino acid content compared with beef, the biological value of egg protein is actually greater. The protein source by eggs are not bad for the development of skeletal muscle as well as egg protein is actually widely used by athletes to raise muscle mass.
We all know the health benefits of omega-3 fatty acids especially eicosapentaenoic acid (EPA) as well as docosahexaenoic acid (DHA), associated that has a reduced risk of cardiovascular disease (CVD) as well as mortality by heart diseases. Low levels of DHA have been associated with Alzheimer’s disease. Chicken feed is actually today enriched with omega-3 to raise the omega-3 levels in their eggs. Consumption of DHA-enriched eggs can greatly enhance current dietary DHA intakes by non-fish sources as well as help approach or surpass recommended intakes for optimal human health.
Eggs had fallen in as well as out of favour through the years mainly due to the perception of cholesterol-rich eggs as a “forbidden food” developed in response to the highly publicized 1970s recommendation by the American Heart Association (AHA) to restrict egg consumption as well as limit dietary cholesterol intake to 300 mg/d. The dietary cholesterol guidelines are similar from the most recent AHA report;however, their position regarding egg intake has become more specific. of which was stated the intake of one yolk a day is actually acceptable, if additional cholesterol contributing foods were limited from the diet. Although an egg contains 212 milligrams of cholesterol, dietary cholesterol has less of an effect on blood cholesterol than once believed. Also, cholesterol is actually a dietary component of which has elicited much public as well as scientific interest in conjunction with CHD yet extensive research has failed to establish a definite link between dietary cholesterol intake as well as disease progression. In fact, a recent review of years of research has concluded of which healthy adults can enjoy eggs without CVD. Many conclusions can be made about the ill-effects of eating eggs yet these have to be taken with caution. For instance, one study concluded of which eggs were linked to increased risk of Type 2 diabetes yet This kind of was not the real story as the result of manifestation of This kind of disease was the associated bad nutrition, mainly sausages as well as bacon taken with eggs from the individuals tested. The reality of the situation is actually of which although egg intake has steadily declined since the original recommendations from the 1970s, CHD as well as Type 2 diabetes as well as obesity are still the leading causes of death from the U.S. today.
Eggs have been getting some attention for their role in maintaining eye health as well as potentially helping prevent age related macular degeneration (AMD), the leading cause of irreversible blindness from the United States. This kind of condition develops by long-term oxidative damage caused by the exposure of the eye to intense light. Recent research has shown the value of lutein, a natural pigment or carotenoid in egg yolks. Lutein as well as zeaxanthin accumulate from the macularregion of the retina therefore, because of their chemical properties; these two carotenoids may function to reduce the risk for development of AMD. Epidemiological studies support the fact of which those individuals who consumed a greater number of foods rich in lutein as well as zeaxanthin had a lower risk for AMD. Even though eggs contain less lutein than leafy greens, the lutein in eggs is actually more easily absorbed. One yolk has been found to provide between 0 as well as 300 micrograms of these carotenoids. In a study of which measured the total carotenoid content of several foods, lutein represented 15-47/100 parts of the total carotenoid found in various dark green leafy vegetables, whereas eggs were found to contain 54/100 parts. This kind of suggests of which one could benefit more by eating an egg than getting lutein by additional sources. Lutein as well as zeaxanthin are also classed as antioxidants as well as their intake also may be associated that has a decrease from the risk for rheumatoid arthritis, CHD as well as chronic diseases such as cancer.
Eggs contain many of the minerals of which the human body requires for health. In particular eggs are rich in choline, an essential nutrient needed for the normal functioning of all cells. of which is actually especially important for proper liver, brain as well as neural network, memory development as well as even in inflammation hence reducing risk of heart disease as well as breast cancer. The potential public health implications of not consuming enough of This kind of essential nutrient have only recently begun to be examined. There is actually a significant variation from the dietary requirement for choline. When fed a choline-deficient diet, some men as well as women developed fatty liver as well as liver as well as muscle damage, whereas others did not. This kind of brings in a genetic variability to the need of dietary choline. Nonetheless, of which is actually strongly recommended not just for kids yet also for moms-to-be as eggs are a concentrated source of choline without the added calories. To get the same amount of choline found in one particular egg (125 mg/72 calories; most of the choline is actually from the egg yolk – 680 mg/100g), one could need to consume 3 ¼ cups of milk (270 calories) or 3 ½ ounces of wheat germ (366 calories).
Despite all their positive features, eggs sometimes are linked to food safety issues. They do need to be stored as well as handled properly. Eating raw eggs is actually not considered safe because eggs may contain salmonella, a type of bacteria of which especially is actually dangerous for the very young, old as well as immune-compromised. In cases where raw egg is actually called for in a recipe, ensure of which of which is actually pasteurised.
If judged as a whole food, as well as not simply as a source of dietary cholesterol, the positive contribution of eggs to a healthy diet becomes apparent as well as far outweighs the myths about dietary cholesterol by eggs. Because eggs are a conventional food containing nutrients of which play fundamental roles beyond basic nutrition, their promotion as a functional food should be considered. In conclusion, of which is actually time is actually right to change the egg message. For the consumer,the most essential image is actually probably of which eggs taste not bad. Taste is actually highly important to consumers. The second image needing change is actually of which eggs be recognized as a nutritious food which also has health benefits beyond basic nutrition.The concept of eggs as a ‘functional food’ is actually brand-new to many as well as requires a change from the perception of role of eggs from the diet. as well as finally, the evidence of which eating eggs is actually unrelated to heart disease risk needs to be widely disseminated to health professionals as well as the public in order of which everyone can benefit by including eggs from the diet.