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The Healthful Egg

Eggs get both good and bad raps, but here’s why you should incorporate eggs into your diet in moderation. Most of us know eggs are protein rich (each 85 calorie egg packs 7 grams of protein), however, they are also loaded with amino acids, antioxidants, and iron. And if you think only consuming egg whites will cut it, keep in mind that some nutrients are only found in the egg yolks.

You do want to steer toward organic eggs whenever possible. These are certified by the USDA and are free from antibiotics, vaccines, and hormones. The color of eggs is up to personal preference, and simply varies based on the type of chicken (both have the same nutritional value).

Here are a few reasons why you want to include eggs into your daily diet:

Boost Immune System
One large egg contains 22% of your recommended dietary allowance (RDA) of selenium, a nutrient which helps support your immune system and regulate thyroid hormones. Adding an egg or two to your diet can make a difference, especially for children and adolescents. A deficiency of selenium can result in Keshan disease and Kashin-Beck disease, conditions that can affect the heart, bones, and joints.

Improve Cholesterol Profile
We all know that high cholesterol is not good, however, there are good and bad kinds of cholesterol (HDL and LDL, respectively). While it is true that eggs contain plenty of cholesterol (one large egg has 212 mg), this does not necessarily mean that eggs will raise “bad” cholesterol levels in the blood. Research has shown that eggs can actually improve your cholesterol profile as they seem to raise HDL cholesterol while increasing the size of LDL particles.

Reduce Risk Of Heart Disease
Speaking of LDL particles, they transport their fat molecules into artery walls and drive atherosclerosis (the narrowing of the blood vessels due to cholesterol plaque build-up). And when it comes to these particles, size matters. Those with predominantly small, dense LDL particles have a higher risk of heart disease than those who have mostly large LDL particles. Eggs tend to raise LDL cholesterol in some people, however, as mentioned previously, they also change the particles from small and dense to large, lowering the risk of cardiovascular problems.

More Energy
One egg contains about 15% of your RDA of vitamin B2 (riboflavin). This is just one of eight B vitamins which help to convert food into fuel to produce energy.

Better Skin & Hair
Aside from vitamin B2, eggs also contain B5 and B12. These B-complex vitamins are also necessary for healthy skin, hair, eyes, and liver. They also help to ensure the proper function of the nervous system.

Protect Your Brain
The essential nutrient choline is a component of cell membranes and is required to synthesize acetylcholine (a neurotransmitter).  A lack of choline has been linked to neurological disorders and decreased cognitive function, and, surprisingly, more than 90% of Americans eat less than the RDA of choline. Luckily, choline can be found in egg yolks.

Save Your Life
There are 20 essential amino acids that your body needs, 11 of which your body can produce. The other 9 must come from a food source, and eggs contain all 9. A lack of these 9 amino acids can result in muscle wasting, decreased immune response, weakness, fatigue, and changes to the texture of your skin and hair.

Less Stress & Anxiety
A deficiency in the 9 amino acids can also have effects on mental health. A 2004 study found that lysine (an amino acid) can significantly reduce anxiety and stress levels by possibly modulating serotonin in the nervous system.

Protect Your Eyes
Lutein and zeaxanthin, both antioxidants found in eggs, have powerful protective effects on the eyes. They significantly reduce the risk of macular degeneration and cataracts (which are among the leading causes of vision impairment and blindness in the elderly). But if you’re only eating egg whites, don’t expect to reap these benefits – these antioxidants are found in the yolk.

Improve Bones & Teeth
Vitamin D aids the absorption of calcium and eggs are one of the few natural sources of this. Calcium is not only important for the health and strength of your bones, but is also crucial for a healthy heart, colon, and metabolism.

Because eggs are such a great source of protein, all other sources of protein are measured against them.
High-protein foods affect your appetite in that they allow you to feel fuller while eating less. With that being said, eggs score high on the Satiety Index, a measure of how much foods contribute to the feeling of fullness. And because of their satiating power, eggs have also been linked with fat loss.

What’s not to love about eggs? Share your favorite way to cook and eat eggs with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Get your egg fix at the Brick Your Neighborhood Deli! Join us for breakfast starting at 7:00am (8:00am on Saturdays). Hope to see you bright & early!

Nutritional Benefits Of Eggs

May is National Egg Month! As a fairly common food, you may be surprised at all the health benefits that eggs have to offer. It has gotten a bad rap over the years, but you will learn that eggs are better for you than you may have previously thought.

Extremely Nutritious
Of the recommended dietary allowance (RDA) for vitamins and minerals, a single large boiled egg contains:

  • Vitamin A: 6%
  • Folate: 5%
  • Vitamin B5: 7%
  • Vitamin B12: 9%
  • Vitamin B2: 15%
  • Phosphorous: 9%
  • Selenium: 22%
  • You can also find Vitamins D, E, K, B6, calcium and zinc.
  • This serving contains 77 calories, 6g of protein, and 5g of healthy fats.

It is true that eggs are high in cholesterol, but, in this case, it isn’t all that bad. The recommended daily intake of cholesterol is 300mg and an egg contains a whopping 212mg. However, cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. And when we eat eggs, out body tends to compensate; namely, our liver produces less cholesterol.

You have probably also heard of “good” and “bad” cholesterol. High Density Lipoprotein (HDL) is considered the “good” cholesterol, and eggs actually raise our levels. A study showed that eating 2 eggs a day for 6 weeks increased HDL levels by 10%.

On the other hand, Low-density Lipoprotein (LDL) is considered the “bad” cholesterol, but there are subtypes of LDL in relation to particle size.  Those with larger LDL particles have a lower risk of heart disease than those with small, dense LDL particles. Coincidentally, eggs tend to make LDL particles increase in size, thus helping to lower heart disease risk.

Of choline’s many functions, it is used in the body to build cell membranes and plays a role in building signaling molecules in the brain. The RDA for women is 425mg/day and for men is 550mg/day. Most people don’t get enough, but a single egg contains 100mg of choline.

Eggs yolks contain high amounts of Lutein and Zeaxanthin, antioxidants that tend to build up in the retina of the eye. Getting sufficient amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration.

Eggs are also a great source of Vitamin A. Vitamin A deficiencies are the most common cause of blindness worldwide.

Omega-3 Or Pastured Eggs
Not all eggs are created equal, which is why you should opt for omega-3 enriched and pastured eggs.  Eggs from hens which were raised on pasture or fed omega-3 enriched feeds tend to have higher levels of omega-3 fatty acids. Omega-3 fatty acids help to reduce levels of triglycerides in the blood, which is risk factor for heart disease.

Quality Protein & Amino Acids
A single large egg contains 6g of protein and all the essential amino acids in the right ratios. The advantages of getting enough protein in your diet include weight loss, muscle growth, lower blood pressure, and more.

Since protein is the most fulfilling macronutrient, and because of their high protein content, eggs are more filling. Eggs score high on the Satiety Index, which measure the ability of foods to produce a feeling of fullness, thus decreasing caloric intake.

What else do you love about eggs? What’s your favorite way to cook and enjoy eggs? Share with us on Facebook, Google+, Twitter, and LinkedIn. You can also connect with us on Instagram, Vine, and Pinterest.

Join us for a fresh, natural, and just plain yummy meal at the Brick Market & Deli – Your Neighborhood Deli in Pomona! We’re open weekdays 10:30am-7:30pm and Saturdays 10:30am-4:30pm, with online ordering available through our website. We also provide catering services – please call 909-596-5225 for more information.