Health Effects of Eggs: The Benefits of Natural and Fresh Eggs
In this article, we will explain Aidin Salih and Canan Karatay’s views on “The Benefits of Natural and Fresh Eggs”:
The best eggs come from naturally fed chickens, ideally at the beginning of their laying period. Fresh eggs that are 1-3 days old are optimal.
Eating eggs 1-2 times a week is sufficient, but egg lovers can enjoy fresh, natural eggs 3-5 times a week.
Consuming the raw white of a fresh egg can alleviate poisoning, hoarseness, and deepening of the voice. Eggs, rich in protein, unsaturated fats, and minerals, are suitable for everyone. Studies have shown no link between fresh eggs and heart disease or high cholesterol.
Fresh eggs can be consumed raw, lightly fried, or boiled for 3 minutes. Boiling for 5 minutes is also acceptable. Eggs prepared in this way do not cause allergies. However, eggs boiled for more than 5 minutes or those older than 10 days can be harmful. Egg powder found in baked goods and biscuits, along with pasteurized eggs and those stored in the fridge for months, act like a toxin in the bloodstream, adversely affecting the kidneys and potentially causing severe allergies.
To test the freshness of an egg:
- A fresh egg will lie flat at the bottom of a container of salted water.
- An egg that stands upright is moderately fresh.
- If the egg floats, it is spoiled.
The white of a fresh egg is transparent, and the yolk is intact and elastic. In contrast, a stale egg will have a larger air pocket and make noise when shaken.
Dr. Aidin Salih:Real Medicine – 2012
Does Eating Eggs Increase Blood Cholesterol?
Eggs from chickens that roam freely and are fed naturally do not raise blood cholesterol levels. On the contrary, to live a healthy life without worrying about cholesterol, one should eat two whole natural eggs every day.
The most critical point to remember is that eggs should not be hard-boiled! It’s essential to cook eggs without frying or burning them, preserving their natural qualities.
Eggs can be boiled to a soft consistency, cooked in pure butter, or prepared as an omelet. When consumed naturally in these ways, eggs do not raise blood cholesterol.
I emphasize that eggs do not increase blood cholesterol because people often ask about it. To reassure everyone, I must state again: What we eat does not raise blood cholesterol. Thousands of scientific studies support this. According to these studies, when four eggs are consumed daily, the liver’s cholesterol production decreases proportionally.
NATURAL EGGS ARE FILLING AND SATISFYING
The claim that egg yolks are high in cholesterol is also incorrect!
A yolk from an average-sized egg (50-60g) contains about 150-180 mg of cholesterol. Contrary to popular belief, this cholesterol does not directly enter our bloodstream when the yolk is consumed. Therefore, eating egg yolks does not raise blood cholesterol.
The idea that eggs increase blood cholesterol is a misinterpretation of the facts explained above. To clarify further, I would like to mention some significant studies conducted on eggs.
In the famous Framingham Heart Study, which heart specialists worldwide use as a guide, the diets of 912 people have been monitored since 1948 at Boston University. This study concluded that there was no significant difference in blood cholesterol levels between those who ate 7 or 24 eggs a week and those who ate none.
Additionally, the Framingham study showed no direct correlation between egg consumption and death from heart attacks.
In other words, it has not been proven that eggs raise cholesterol or cause heart attacks.
In some studies, egg powder has been used to discredit eggs. The company that first produced and marketed breakfast cereals (corn flakes) in the 1950s sponsored these studies. Misleading research was conducted, and highly processed cereals filled with flour, sugar, artificial sweeteners, and chemical flavor enhancers were introduced as a healthy alternative to natural eggs.
However, a natural egg yolk (50-60g) contains 900 mg of unspoiled Omega-3, a fundamental fat. The Omega-3 found in egg yolks lowers blood cholesterol. Additionally, lecithin, an essential amino acid in eggs, also reduces blood cholesterol. For this reason, lecithin tablets have been produced and sold for years.
Do Eggs Have Other Benefits?
Natural eggs are filling and satisfying, making them an ideal primary food for those looking to lose weight.
Since eggs do not contain carbohydrates, their glycemic index is zero. This means they provide a long-lasting feeling of fullness, helping us maintain a healthy weight and regain our strength.
An untreated egg retains its natural levels of vitamins, minerals, essential amino acids, and Omega-3. The human body uses these amino acids to build proteins, some of which it cannot produce on its own and must obtain from food. These essential or indispensable amino acids are crucial for a healthy organism. A whole egg contains all nine essential amino acids.
These nine essential amino acids, which are the building blocks of all proteins in the body, are crucial for human health:
- Egg protein is the closest to human proteins.
- Eggs are the only source of the nine essential amino acids and cannot be obtained from other foods.
- Lecithin, a vital amino acid found in eggs, is necessary for healthy skin, nails, and hair.
- Choline, another essential amino acid in eggs, prevents liver fat accumulation, facilitates nerve transmissions (as acetylcholine), and is essential for the healthy functioning of the entire nervous system.
- Whole eggs also contain many natural vitamins and minerals. To absorb the valuable vitamins and minerals in a whole egg, it should be consumed naturally, lightly cooked (without creating trans fats).
- Soft-boiled or poached eggs, or those lightly scrambled with pure butter over low heat, provide the essential nutrients necessary for health without losing their value.
- Eggs have also been shown to strengthen the immune system. The essential amino acids in eggs promote the release of glucagon, a hormone that aids in protein digestion.
- Glucagon and a protein-rich breakfast are highly beneficial.
Harvard Medical School’s Nutrition Department also recommends consuming two eggs daily as part of a healthy diet.
EGGS SAVE LIVES!
A medium-sized raw egg (50-60g) contains the following natural vitamins, minerals, proteins, and amino acids:
Natural Vitamins
- Vitamin A: 243 IU
- Vitamin B6: 0.07 mg
- Vitamin B12: 0.6 mcg
- Vitamin D: 17 IU
- Vitamin E: 0.75 mg
- Folate: 24 mcg
- Lutein and Zeaxanthin: 165 mcg (prevents macular degeneration)
- Riboflavin: 0.24 mg
- Thiamine: 0.031 mg
Natural Minerals
- Zinc: 0.55 mg
- Iron: 0.91 mg
- Phosphorus: 95 mg
Natural Proteins and Amino Acids
- Alanine: 368 mg
- Arginine: 411 mg
- Aspartic acid: 665 mg
- Choline: 125 mg (prevents liver fat accumulation)
- Cystine: 136 mg
- Glutamic acid: 838 mg
- Glycine: 216 mg
- Histidine: 155 mg
- Isoleucine: 336 mg
- Leucine: 544 mg
- Lysine: 457 mg
- Methionine: 190 mg
- Phenylalanine: 341 mg
- Proline: 257 mg
- Protein: 6.3 g
- Serine: 486 mg
- Threonine: 278 mg
- Tryptophan: 83.5 mg
- Tyrosine: 250 mg
- Valine: 430 mg
Should Egg Consumption Vary by Age and Season?
There are various old beliefs about eggs, such as “eggs should not be eaten in hot weather.” I recommend eating two eggs every morning, all year round. As a general rule, I suggest a minimum of two, but more can be eaten. If it’s too hot in the summer, one egg daily is still necessary.
However, the way eggs are cooked is crucial! Overcooking creates trans fats, so eggs should never be overcooked.
Egg yolks contain choline, which is the primary substance used in the nervous system as acetylcholine. Choline also prevents liver fat accumulation. Therefore, eggs should be lightly fried in an omelet or eaten soft-boiled. As long as they are consumed without bread, they can be eaten in any quantity. I want to emphasize again that eggs prevent liver fat accumulation.
Is There a Difference for Different Age Groups? Some elderly people say that eggs don’t agree with them.
Absolutely not. Everyone from age 7 to 70 can eat eggs. However, some people who have had their gallbladder removed may experience discomfort. Even so, there is no rule that those without a gallbladder cannot eat eggs. As long as the body is healthy, eggs do not cause harm. And if they eat lightly cooked village eggs, there will be no harm but benefit.
If anyone says that eggs make them feel sick, they should be checked for egg, protein, or food allergies. If the body rejects it, a food intolerance is likely. In such cases, it is advisable to avoid eggs for a few months to allow the body to recover. After that, eggs can be reintroduced.
It is especially important to get children to enjoy eating eggs from a young age.
Singers, for example, eat raw eggs to improve their voices or to clear their vocal cords. On the other hand, many people avoid raw eggs due to the risk of contamination. What can we say about this?
Since raw eggs are consumed in their most natural state, the amino acids, cholines, and Omega-3s they contain enter the body without any alteration. This is why they are very beneficial. The raw form of eggs is extremely important for the development of the brain, muscles, eyes, ears, nervous system, kidneys, and heart, in short, the entire body, especially in children during growth and development. It is also crucial during adolescence. In the elderly, it boosts the immune system, prevents allergies, and reduces the frequency of illnesses.
There is nothing to fear from the eggs of healthy chickens; they are beneficial. However, it is essential that those handling the eggs have clean hands. Cleaning the eggs is also important. If there are chicken droppings on the outer surface, it is necessary to wash and dry them. This is the most important point to consider when consuming raw eggs!
There are also rumors among the public that eggs cause infertility or lead to ovarian cancer…
On the contrary, it has been shown that the high levels of Omega-3 fatty acids in egg yolks can prevent polycystic ovary syndrome, premenstrual syndrome, and infertility.
The importance of breast milk in infant nutrition is also due to its high Omega-3 content.
However, if we overboil eggs, causing them to turn green around the edges, or if we fry them too much, they can turn into trans fats, which can be dangerous! At that point, the egg ceases to be an egg. We know that trans fats are carcinogenic…
Additionally, egg powder and pasteurized eggs are very dangerous! This is because, in those cases, the natural quality of the egg is lost. Therefore, when consuming eggs, it is crucial to ensure they are both fresh and natural, as well as to pay attention to the cooking methods. It is always beneficial to consume free-range eggs, meaning eggs from chickens that roam freely in the fields, under sunlight, eating insects and worms.
The research of the Cretan-born scientist Artemis P. Simopoulos, who is known for her scientific studies in this field, is significant. Simopoulos grew up on a farm in her homeland of Crete and later moved to the United States. When she visited her farm in Crete, she brought eggs from free-range chickens to her laboratory and compared them with eggs from chickens raised in confined spaces, purchased from a market.
As a result, she was the first to scientifically demonstrate and report that free-range chicken eggs have high levels of Omega-3 in their yolks. She has conducted numerous studies and authored books on these topics.
According to European Union regulations, it is mandatory for egg packages to state that they are from ‘free-range chickens raised under sunlight.’
SOURCES:
– Dr. Aidin Salih:Real Medicine – 2012
– Prof.Dr. Canan Efendigil Karatay: Lifelong Health with Karatay ‘s Diet 2020 – Hayykitap