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Eggs evolving and now have less cholesterol, more vitamin D

Agriculture experts in the U.S. now say that eggs are lower in cholesterol than previously thought. The U.S. Department of Agriculture recently reviewed the nutrient composition of standard large eggs -- and found 185 mg of cholesterol in one large egg. That is 14% lower than previously reported. What's more? That large egg is also packed with 41 IU of vitamin D, a 64% increase.

by Dr. Victor Marchione

Better breakfast plates await! Agriculture experts in the U.S. now say that eggs are lower in cholesterol than previously thought. The U.S. Department of Agriculture recently reviewed the nutrient composition of standard large eggs — and found 185 mg of cholesterol in one large egg. That is 14% lower than previously reported. What’s more? That large egg is also packed with 41 IU of vitamin D, a 64% increase.

Eggs should no longer be considered an unhealthy option — as long as you don’t eat four or five at a time every day. From 12 spots around the U.S., the investigators analyzed the nutrient content of eggs. Compared to previous tests in 2002, cholesterol dropped an average of 14% and vitamin D rose an average of 64%. Anybody can find this information at: www.ars.usda.gov/nutrientdata. Watch for nutrient labels to change as well on cartons of eggs.

Eggs have long had the stigma of being high in dietary cholesterol. Yet decades of research have shown that eggs don’t have a significant impact on a risk for heart disease. In fact, many researchers believe eliminating eggs from the diet is more harmful, due to the nutrients contained in eggs — and the fact that they fill you up at breakfast making you less liable to snack or eat a big lunch.

Reasons for the decrease in cholesterol may be through improved hen feed. Hens are fed a high-quality, nutritionally balanced diet of feed made up mostly of corn, soybean meal, vitamins and minerals. That translates into added benefit for people who eat eggs. Though 41 IU of vitamin D is fairly minimal, it is still valuable, because this important nutrient is rarely found in foods to any extent worth noting. In the winter, when the sun may be unavailable for stretches of time, eggs will help you achieve vitamin D recommendations.

The protein in eggs is one of the highest qualities found in any food. Its levels stayed the same through the studies, with one egg yielding six grams of protein or 12% of your “Recommended Daily Value.”

Not a bad recipe for health found within the shell of an egg.

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