Egg Consumption: Clinical Studies.

[Xzandr]

I am sure there is already a lot of information on this subject but I seem to keep butting heads with people about the nutritional benefits/dangers of raw egg consumption.

“Avoiding raw egg yolks is the conventional nutritional dogma as raw egg whites contain a glycoprotein called avidin that is very effective at binding biotin, one of the B vitamins. The concern is that this can lead to a biotin deficiency. The simple solution is to cook the egg whites as this completely deactivates the avidin.”

“The problem is that this also completely deactivates nearly every other protein in the egg white. While you will still obtain nutritional benefits from consuming cooked egg whites, from a nutritional perspective it would seem far better to consume them uncooked.”

“After my recent studies it became clear that the egg's design carefully compensated for this issue”.

“It put tons of biotin in the egg yolk. Egg yolks have one of the highest concentrations of biotin found in nature. So it is likely that you will not have a biotin deficiency if you consume the whole raw egg, yolk and white. It is also clear, however, that if you only consume raw egg whites, you are nearly guaranteed to develop a biotin deficiency unless you take a biotin supplement.”

ANTIOXIDANTS

“Eggs contain high quality proteins, fats, vitamins and minerals. And, according to new research, you can also add antioxidant properties to the list. The antioxidant properties are due to the presence of two amino acids, tryptophan and tyrosine. Two raw egg yolks contain nearly twice the antioxidant properties of an apple. Egg yolks are also rich in lutein and zeaxanthin, a class of carotenoids that offer powerful protection from age-related macular degeneration, the most common cause of blindness.

“Research illustrates how nutritionally destructive cooking is to eggs. The antioxidant properties in eggs are reduced by about 50 percent when eggs are fried or boiled, followed by microwaving, which results in an even greater reduction.

“If the texture of raw egg is a challenge for you, it is easy to put them in a smoothie which typically solves the texture issue. If that still doesn't work, the next best approach are poached or lightly soft boiled eggs. Scrambling your eggs is one of the worst ways to cook them as it oxidizes the cholesterol in the egg yolk, which may in fact harm your health. So, consuming your eggs raw will optimize their nutritional benefits. If you choose to eat your eggs cooked, poached or soft-boiled are your best options.”

FREE RANGE

“Free-range or "pastured" organic eggs are far superior when it comes to nutrient content. An egg is considered organic if the chicken was fed only organic food, which means it will not have accumulated high levels of pesticides from the grains (mostly genetically engineered corn) fed to typical chickens. But this alone is not enough.

“The dramatically superior nutrient levels are most likely the result of the differences in diet between free ranging, pastured hens and commercially farmed hens. Testing has confirmed that true free-range eggs are far more nutritious than commercially raised eggs. In a 2007 egg-testing project, Mother Earth News1 compared the official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs with eggs from hens raised on pasture and found that the latter typically contains:

66 percent more vitamin A
2 times more omega-3 fatty acids
3 times more vitamin E
7 times more beta carotene”

SALMONELLA

“The CDC and other public health organizations advise you to thoroughly cook your eggs to lower your risk of salmonella, but as long as they're pastured and organic, eating your eggs raw is completely safe.”
“The salmonella risk is increased when hens are raised in unsanitary conditions, which is extremely rare for small organic farms where the chickens are raised in clean, spacious coops, have access to sunlight, and forage for their natural food. Conventional eggs, making up the vast majority of eggs in typical grocery stores, have an increased risk for salmonella, which is why I advise against eating conventional eggs raw. One study by the British government found that 23 percent of farms with caged hens tested positive for salmonella, compared to just over 4 percent in organic flocks and 6.5 percent in free-range flocks.” WASH YOUR EGGS BEFORE USE!!!

REFRIGERATION

“Contrary to popular belief, fresh pastured eggs that have an intact cuticle do not require refrigeration, as long as you are going to consume them within a relatively short period of time. This is well known in many other countries, including parts of Europe, and many organic farmers will not refrigerate their eggs.”

“In the U.S., refrigeration of eggs became the cultural norm when mass production caused eggs to travel long distances and sit in storage for weeks to months before arriving at your local supermarket. Additionally, the general lack of cleanliness of factory farms increases the likelihood that your eggs have come into contact with pathogens, amplifying the need for both disinfection and refrigeration.”

“So, if your eggs are fresh from the organic farm, with intact cuticles, and will be consumed within a few days, you can simply leave them on the counter or in a cool cupboard. The shelf life for an unrefrigerated egg is around 7 to 10 days. When refrigerated, they'll stay fresh for 30-45 days. Keep this in mind when purchasing eggs from your grocery store, as by the time they hit the shelf, they may already be three weeks old, or older. USDA certified eggs have a pack date and a sell-by date on the carton, so check the label.” LOOK FOR THE LATEST EXPIRATION DATE ON YOUR EGG PACKAGES
FRESH EGGS

“It is important to know where your food comes from.The key here is to buy your eggs locally. Locating high quality organic eggs locally is FAR easier than finding raw milk as virtually every rural area has individuals with chickens. If you live in an urban area, visiting the local health food stores is typically the quickest route to finding high quality local egg sources.”

“Farmers markets are another great way to meet the people who produce your food. With face-to-face contact, you can get your questions answered and know exactly what you're buying.”

Ref. Dr. Mercola
I believe that you can safely eat WHOLE raw eggs, from a healthy fresh source. Personally I eat 6 whole raw eggs with each meal. So that’s 18-24/day.

[Xzandr]

The following study found a significant difference in protein absorption rates between cooked and raw egg protein.

“Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope–labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 ± 0.8 and 51.3 ± 9.8%, respectively. A significant negative correlation (r = −0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment.”

That could be as little difference as 91.7% max for cooked and 61.2% raw. 30% difference is somewhat negligible seeing as a human being can easily consume a dozen raw eggs after a full meal.

This does not however justify/advocate consumption of cooked eggs vs. raw eggs as it pertains to the amounts of vitamins, minerals, nutrients, proteins, or fatty acids. It simply states that certain proteins are better absorbed after heat treatment.
See jn.nutrition.org/content/128/10/1716.full

[Xzandr]

Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques

RESULTS
Breath test results.
As shown in Figure 2, the course of both the ¹³CO₂ (panel A) and ¹⁴CO₂ (panel B) excretion rate was influenced by the state of the test meal, whether cooked or raw. The parameters of protein assimilation and gastric emptying obtained in both test situations are given in Table 1. Significant differences between the two test situations were found for several variables.

Fig. 2.
Mean ¹³CO₂ (A, representing protein assimilation) and ¹⁴CO₂ (B, representing gastric emptying) excretion rates, expressed as percentage of the administered dose of ^13/14C excreted per h (% dose/h) in ileostomy patients after ingestion of a test meal consisting of 25 g of either cooked or raw egg protein. Values are means ± SEM, n = 5.
Protein assimilation, gastric emptying and ileal emptying and the small bowel transit time in ileostomy patients after ingestion of cooked and raw test meals consisting of 25 g egg protein^1-1
Ileostomy effluents.
Validation of use of ³H-PEG as transit marker.
There was a significant correlation (r ² > 0.97, P < 0.0001) between the delivery of the radioactive marker in the ileostomy effluent and the delivery of exogenous protein in each test condition (Fig. 3 ).

Fig. 3.
Mean recovery of ³H-polyethylene glycol (³H-PEG) (normalized) and exogenous nitrogen (N_exo) in the ileal effluents of ileostomy patients after ingestion of the cooked (A) and raw (B) test meals containing 25 g egg protein. Values are means, n = 5. The indices letters denote the collection periods to which the values are related: a: 0–1 h; b: 0–2 h; c: 0–3 h; d: 0–4 h; e: 0–5 h; f: 0–6 h; g: 0–7 h; h: 0–8 h; i: 0–9 h; j: 0–10 h; k: 0–24 h.
Profile of delivery of meal residues from the ileum.
Ileal emptying of the test meal began in the first hour after ingestion of the cooked and raw test meals (Fig. 4 ). The emptying rate accelerated temporarily in the 1- to 2-h period and clearly peaked in the 6- to 7-h period. Fifty percent of the meal had emptied from the ileostomy (ileal t _1/2) by 5.33 ± 0.76 and 5.29 ± 0.50 h after the ingestion of the cooked meal and raw test meal, respectively (Table 1).

Fig. 4.
Ileal emptying profile of the cooked and raw protein meal, expressed in percentage of administered dose of ³H-polyethyle glycol (PEG) recovered in the effluents of ileostomy patients per hour (% dose ³H-PEG/h). Values are means ± SEM, n = 5.
Exogenous and endogenous nitrogen in ileostomy effluents.
Figure 5 shows the endogenous and exogenous nitrogen fraction profiles after ¹⁵N-egg protein ingestion in the two test conditions. The cumulative quantities of exogenous and endogenous nitrogen, recovered in the ileostomy effluent over 24 h are given in Table 2. A significantly greater amount of exogenous nitrogen was recovered in the ileal effluent over 24 h after ingestion of the raw test meal compared with the cooked test meal (1949.4 ± 390.3 m vs. 360.6 ± 30.6 mg, P < 0.05). Taking into account these data and the amount of N ingested, it was possible to calculate the true ileal digestibility of egg protein, i.e., the percentage of exogenous egg protein assimilated in the small intestine. The true ileal digestibility of raw egg protein was significantly impaired compared with that of cooked egg protein (51.3 ± 9.8 vs. 90.9 ± 0.8%, P < 0.05).

Fig. 5.
Delivery of endogenous (Nendo), exogenous (Nexo) and total (Ntot) nitrogen in ileal effluents of ileostomy patients after ingestion of cooked and raw test meals consisting of 25 g egg protein (=4000 mg N). Values are means ± SEM, n = 5.
Exogenous and endogenous nitrogen yield over 24 h in ileal effluents of ileostomy patients after ingestion of 25 g of either cooked or raw ¹⁵N-labeled egg protein^2-1,^2-2
Correlations.
A significant negative correlation was found between the amount of exogenous N recovered in the ileostomy effluent and the cumulative percentage administered dose of ¹³C recovered in breath over 6 h (Fig. 6). There were no significant correlations between the gastric emptying half time (gastric t _1/2) and the small bowel transit time (defined as ileal t _1/2 − gastric t _1/2), nor between the small bowel transit time and the true ileal digestibility of egg protein in each of the test conditions.

Fig. 6.
Correlation between the cumulative amount of exogenous nitrogen, recovered in the ileal effluents over 24 h (N_exo 24 h cum) and the cumulative percentage of administered dose of ¹³C, recovered in breath over 6 h (% dose ¹³C cum 6 h) in ileostomy patients. (▵: individual values obtained after ingestion of 25 g of raw egg protein; ○: individual values obtained after ingestion of 25 g of cooked egg protein). Twenty-five grams of protein corresponds to 4 g of nitrogen.
See jn.nutrition.org/content/128/10/1716.full
ANY THOUGHTS?

[Times Roman]

beyond all that, I've had salmonella before, and will therefore never eat raw eggs again.

Salmonella will kick your ass!

[MajorPectorial]

Gun go back to.poaching in a pan tho

[Times Roman]

i recently learned that I have had Hep A before too. All i can think of is that i had both salmonella and Hep A at the same time, which is why it took so damn long with those antibiotics to get better??

[Xzandr]

So continuing on with studies on Egg Consumption.

Cholesterol

Using beta-sitosterol researchers have been able to reduce the absorption of cholesterol by as much as 42%, (further down the page) but do we really need to use beta-sitosterol if eggs already have lecithin to combat absorption of cholesterol.

The research by Sung I. Koo, Yonghzhi Jiang and Sang K. Noh has resulted in the issue of U.S. Patent No. 6,248,728, "Compositions and methods for lowering intestinal absorption and plasma levels of cholesterol." The patent was issued June 19 to the KSU Foundation.

A peer-reviewed research paper by the three researchers, "Egg phosphatidylcholine decreases the lymphatic absorption of cholesterol in rats," appears in the September issue of Journal of Nutrition.

Many people believe that dietary cholesterol directly contributes to raising blood cholesterol. Because eggs provide about half the dietary cholesterol in a typical Western diet, the public has been advised to limit its egg consumption.
Under the experimental conditions using an animal model that closely mimics human physiology, Koo and his associates found that a particular egg phospholipid interferes with the absorption of egg cholesterol and markedly lowers its uptake by the intestine. When the phospholipid is saturated, its inhibitory effect is further enhanced.

The researchers controlled experimental conditions to specifically look at egg phospholipid and its effect on cholesterol absorption. Even though a good amount of cholesterol is consumed when an egg is eaten, much of the cholesterol becomes "unavailable for absorption" in the presence of the phospholipid, Koo said.

"This may be a reason why so many studies found no association between egg intake and blood cholesterol," he said. The phospholipid, or lecithin, found in egg markedly inhibits the cholesterol absorption. The inhibition is not 100 percent, he said. Some cholesterol is absorbed but the amount is significantly reduced in the presence of this phospholipid.

"Less absorption means less cholesterol introduced into the blood," Koo said. "We were able to determine experimentally that a substantial amount of the egg cholesterol is not going into the blood stream."
The compounds are naturally occurring or derived from their natural precursors which could lead directly to development of new compounds for lowering cholesterol. Koo anticipates that regulatory barriers to such development will be low.
Koo says people with normal cholesterol levels and no family history of cardiovascular disease should not worry about eating one to two eggs a day. There's more overall nutritional benefit than harm to be gained from eating "nutrient-dense" eggs -- in moderation, he said.

Egg contains a higher quality protein than protein found in meat, milk or fish.
Furthermore, egg is a significant source of vitamins A and E, and B vitamins, B-6, B-12 and folate, which are known to lower blood levels of homocyst(e)ine, an independent risk factor for heart disease.

Koo's research has received support from the Kansas Agricultural Experiment Station and the USDA National Research Initiative Competitive Grants Program.

Koo is a professor of human nutrition at K-State; Jiang received a master's degree in nutrition from K-State; and Noh is a postdoctoral researcher at K-State who is continuing research with Koo.

Kansas State University (2001, October 29).
Eggs Have A Lipid That Lowers Cholesterol Absorption,
Kansas State University Nutrition

KS Researchers at Kansas State University have found the first in vivo evidence that a significant part of an egg's cholesterol is not absorbed. This could explain why eating one or two eggs a day has little or no effect on blood cholesterol and cardiovascular disease (CVD) risk, despite the high cholesterol content of eggs. This study of cholesterol absorption in rats appeared in the September 2001 issue of the Journal of Nutrition.1
In vitro studies have shown that phosphatidylcholine, found mainly in eggs and unrefined soy oil, inhibits cholesterol uptake by the intestine. When saturated, the phospholipid appears to have the greatest inhibitory effect on cholesterol absorption. It is still unclear, however, how and why phosphatidylcholine interferes with cholesterol absorption, and whether normal dietary intake of the substance is sufficient to achieve this inhibition.

First study in animals

Yongzhi Jiang (Kansas State University, Manhattan, KS) and his colleagues performed the first in vivo study of the effects of egg and soy phosphatidylcholine, which differ in saturation, on intestinal cholesterol absorption. They infused rats with a lipid emulsion containing either soy- (mostly unsaturated fatty acids [FA]), egg yolk-(mostly saturated and monounsaturated FA) or hydrogenated egg yolk (only saturated FA) phosphatidylcholine and measured lymphatic cholesterol absorption in each group over 8 hours.

Cholesterol absorption was significantly lower in rats infused with egg phosphatidylcholine, but significantly higher in those with soy phosphatidylcholine, compared to the control group. The inhibitory effect was further enhanced when the phosphatidylcholine was hydrogenated.

Lymphatic cholesterol absorption in rats 8 hours after infusion
Study group
% Cholesterol absorbed
Not infused with phosphatidylcholine
30.8%
Infused with soy phosphatidylcholine
34.9%
Infused with egg phosphatidylcholine
24.7%
Infused with hydrogenated egg phosphatidylcholine
21.1%
Not all phosphatidylcholines are equal

These findings lead the researchers to the conclusion that phosphatidylcholine-mediated suppression of cholesterol absorption depends on the degree of saturation of its acetyl group. "The lymphatic absorption of cholesterol decreased with increasing saturation of the phosphatidylcholine infused," they write. In an interview with heartwire, co-author Sung I Koo (Kansas State University) explained that, although soy phosphatidylcholine promoted cholesterol absorption at the dosage levels used in this study, it may well have an inhibitory effect at a higher dose.

The researchers point out that their study still did not uncover the exact mechanism underlying the inhibitory effect of phosphatidylcholine on cholesterol absorption. Koo illustrated two possibilities of interaction. Phosphatidylcholine could interfere with fat digestion, which is necessary to facilitate the entry of cholesterol into the intestinal absorptive cell. The inhibitory effect could also be related to "tight hydrophobic interactions between phospholipid and cholesterol in micellar matrix, which render cholesterol less available for cell uptake," Koo explained.

New ways to lower blood cholesterol?

We cannot directly extrapolate findings to humans, but postulate that it also might occur in humans.
If these findings prove to be applicable in humans, they may explain the fact that, although egg yolk contains high levels of cholesterol (260 mg), consuming one or two eggs per day does not increase blood cholesterol levels and CVD risk. Egg yolk contains high levels of phosphatidylcholine (1.3g), which might significantly lower the intestinal uptake of egg cholesterol in humans as well. "Although our study is the first in vivo study using an animal model, we cannot directly extrapolate findings to humans, but postulate that it also might occur in humans," said Koo. If it does, the inhibitory effect of phosphatidylcholine on cholesterol absorption could translate into the development of new agents to lower blood cholesterol, Koo said.
Egg phosphatidylcholine decreases the lymphatic absorption of cholesterol in rats.
US National Library of Medicine National Institutes of Health

So we are going from egg yolks being bad to egg yolks lowering your cholesterol? WTF? People really need to do their research before arguing for egg whites or taking eggs out of their diet completely.

“Optimizing the effect of plant sterols on cholesterol absorption in man.”
F H Mattson, S M Grundy, and J R Crouse
Abstract

During three experimental periods, nine adults were hospitalized on a metabolic ward and fed a meal containing 500 mg of cholesterol as a component of scrambled eggs. In addition, the meal contained: 1) no additive, 2) 1 g beta-sitosterol, or
3) 2 g beta-sitosteryl oleate. Stools for the succeeding 5 days were analyzed to determine the percentage of the cholesterol in the test meal that was absorbed. The addition of beta-sitosterol resulted in a 42% decrease in cholesterol absorption; the beta-sitosteryl oleate caused a 33% reduction. These results indicate that the judicious addition of beta-sitosterol or beta-sitosteryl oleate to meals containing cholesterol-rich foods will result in a significant decrease in cholesterol absorption, with a consequent decrease in plasma cholesterol.

The American Journal of Clinical Nutrition

ajcn.nutrition.org

These B-Sitosterols’ can be bought at your local vitamin/supplement shop OTC.
beta-Sitosterol

β-Sitosterol is one of several phytosterols (plant sterols) with chemical structures similar to that of cholesterol. Sitosterols are white, waxy powders with a characteristic odor. They are hydrophobic and soluble in alcohols.

It is widely distributed in the plant kingdom and found in Nigella sativa, pecans, Serenoa repens (saw palmetto), avocados, Cucurbita pepo (pumpkin seed), Pygeum africanum, cashew fruit, rice bran, wheat germ, corn oils, soybeans, sea-buckthorn, wolfberries, Cannabis sativa and Wrightia tinctoria.[citation needed] It is also found in dandelion coffee.

Precursor of anabolic steroid boldenone

Being a steroid, β-sitosterol is precursor of anabolic steroid boldenone. Boldenone undecylenate is commonly used in veterinary medicine to induce growth in cattle but it is also one of the most commonly abused anabolic steroids in sports. This led to suspicion that some athletes testing positive on boldenone undecylenate didn't actually abuse the hormone itself but consumed food rich in β-sitosterol. (FUNNY)

Wiki.org

It’s funny how steroids are related to improving general health but you don’t see that advertised anywhere.
Fat Intake

“Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials”
Ronald P Mensink, Peter L Zock, Arnold DM Kester, and Martijn B Katan

Background: The effects of dietary fats on the risk of coronary artery disease (CAD) have traditionally been estimated from their effects on LDL cholesterol. Fats, however, also affect HDL cholesterol, and the ratio of total to HDL cholesterol is a more specific marker of CAD than is LDL cholesterol.

Objective: The objective was to evaluate the effects of individual fatty acids on the ratis of total to HDL cholesterol and on serum lipoproteins.

Design: We performed a meta-analysis of 60 selected trials and calculated the effects of the amount and type of fat on total:HDL cholesterol and on other lipids.

Results: The ratio did not change if carbohydrates replaced saturated fatty acids, but it decreased if cis unsaturated fatty acids replaced saturated fatty acids. The effect on total:HDL cholesterol of replacing trans fatty acids with a mix of carbohydrates and cis unsaturated fatty acids was almost twice as large as that of replacing saturated fatty acids. Lauric acid greatly increased total cholesterol, but much of its effect was on HDL cholesterol. Consequently, oils rich in lauric acid decreased the ratio of total to HDL cholesterol. Myristic and palmitic acids had little effect on the ratio, and stearic acid reduced the ratio slightly. Replacing fats with carbohydrates increased fasting triacylglycerol concentrations.

Conclusions: The effects of dietary fats on total:HDL cholesterol may differ markedly from their effects on LDL. The effects of fats on these risk markers should not in themselves be considered to reflect changes in risk but should be confirmed by prospective observational studies or clinical trials. By that standard, risk is reduced most effectively when trans fatty acids and saturated fatty acids are replaced with cis unsaturated fatty acids. The effects of carbohydrates and of lauric acid–rich fats on CAD risk remain uncertain.

The American Journal of Clinical Nutrition

A large egg contains about 5 grams of fat – about 1.5 grams saturated and 2.6 grams unsaturated, so if we use eggs as a primary fat source we are actually decreasing our risk of heart disease (CVD)(CAD)??

USDA NUTRIENT DATABASE

Chicken egg - whole, hard-boiled

Nutritional value per 100 g (3.5 oz) (that’s 2 eggs for the mathematically challenged)

Energy 647 kJ (155 kcal)
Carbohydrates 1.12 g
Fat 10.6 g
Protein 12.6 g
- Tryptophan 0.153 g
- Threonine 0.604 g
- Isoleucine 0.686 g
- Leucine 1.075 g
- Lysine 0.904 g
- Methionine 0.392 g
- Cystine 0.292 g
- Phenylalanine 0.668 g
- Tyrosine 0.513 g
- Valine 0.767 g
- Arginine 0.755 g
- Histidine 0.298 g
- Alanine 0.700 g
- Aspartic acid 1.264 g
- Glutamic acid 1.644 g
- Glycine 0.423 g
- Proline 0.501 g
- Serine 0.936 g
Water 75 g
Vitamin A equiv. 149 μg (19%)
Thiamine (vit. B1) 0.066 mg (6%)
Riboflavin (vit. B2) 0.5 mg (42%)
Pantothenic acid (B5) 1.4 mg (28%)
Folate (vit. B9) 44 μg (11%)
Vitamin B12 1.11 μg (46%)
Choline 294 mg (60%)
Vitamin D 87 IU (15%)
Vitamin E 1.03 mg (7%)
Calcium 50 mg (5%)
Iron 1.2 mg (9%)
Magnesium 10 mg (3%)
Phosphorus 172 mg (25%)
Potassium 126 mg (3%)
Zinc 1.0 mg (11%)
Cholesterol 424 mg

Chicken eggs are the most commonly eaten eggs. They supply all essential amino acids for humans (a source of 'complete protein'), and provide several vitamins and minerals, including retinol (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. Although not as abundant as red meats, eggs are a source of CoQ10 depending on how they are prepared.

All of the egg's vitamins A, D, and E are in the egg yolk. The egg is one of the few foods to naturally contain vitamin D. A large egg yolk contains approximately 60 Calories (250 kilojoules); the egg white contains about 15 Calories (60 kilojoules). A large yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol (although one study indicates the human body may not absorb much cholesterol from eggs). The yolk makes up about 33% of the liquid weight of the egg. It contains all of the fat, slightly less than half of the protein, and most of the other nutrients. It also contains all of the choline, and one yolk contains approximately half of the recommended daily intake. Choline is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development.

The diet of the laying hens can greatly affect the nutritional quality of the eggs. For instance, chicken eggs that are especially high in omega 3 fatty acids are produced by feeding laying hens a diet containing polyunsaturated fats and kelp meal. Pasture-raised free-range hens which forage largely for their own food also tend to produce eggs with higher nutritional quality in having less cholesterol and fats while being several times higher in vitamins and omega 3 fatty acids than standard factory eggs. Focusing on the protein and crude fat content, a 2010 USDA study determined there were no significant differences of these two macronutrients in consumer chicken eggs.

From your friendly wiki.org

Sources check out.

With all that being said is there any other questions or concerns about egg consumption? Of course everything is good in moderation but removing egg yolks is just an absurd idea.

My personal consumption of 18-24 raw eggs daily has not had any adverse effects on my HDL/LDL levels, as a matter of fact I gave up protein shakes and increased egg intake and I started gaining mass quickly without any noticeable increase in BF%.

SO EAT YOUR EGGS DAMMIT

[Xzandr]

That can't be good for you. Must have been a horrible experience, wouldn't wish that on anyone.

[drake4243]

This is the most in depth egg thread ever.

[likelifting]

I crack a half dozen to a dozen eggs in a bowl and add onions, bell pepper, mushrooms, a couple of croutons, etc, etc, etc and pour it in a pyrex pan and bake it at 400. Turns out nice and refrigerates well and nukes well.

[Xzandr]

I crack a half dozen to a dozen eggs in a bowl and add onions, bell pepper, mushrooms, a couple of croutons, etc, etc, etc and pour it in a pyrex pan and bake it at 400. Turns out nice and refrigerates well and nukes well.

One thing you should note; when you break open the yolk you oxidize the cholesterol and it is more easily absorbed by the intestinal lining cells. Drinking raw should not be whipped and frying or baking should not be broken, but if you insist on cooking them then keep the yolk intact, you will get much better nutritional value out of your diet. (see bold print below)

ANTIOXIDANTS

“Eggs contain high quality proteins, fats, vitamins and minerals. And, according to new research, you can also add antioxidant properties to the list. The antioxidant properties are due to the presence of two amino acids, tryptophan and tyrosine. Two raw egg yolks contain nearly twice the antioxidant properties of an apple. Egg yolks are also rich in lutein and zeaxanthin, a class of carotenoids that offer powerful protection from age-related macular degeneration, the most common cause of blindness.

“Research illustrates how nutritionally destructive cooking is to eggs. The antioxidant properties in eggs are reduced by about 50 percent when eggs are fried or boiled, followed by microwaving, which results in an even greater reduction.

“If the texture of raw egg is a challenge for you, it is easy to put them in a smoothie which typically solves the texture issue. If that still doesn't work, the next best approach are poached or lightly soft boiled eggs. Scrambling your eggs is one of the worst ways to cook them as it oxidizes the cholesterol in the egg yolk, which may in fact harm your health. So, consuming your eggs raw will optimize their nutritional benefits. If you choose to eat your eggs cooked, poached or soft-boiled are your best options.”

[Xzandr]

This is the most in depth egg thread ever.

Hopefully this will prevent people from posting a hundred different threads about eggs. I wanted to give as much info on the subject as necessary to put people at ease about egg consumption and provide clinical studies to support the evidence.

[BIGTIMEPUSH]

Good job lots and lots of info on eggs.

[likelifting]

One thing you should note; when you break open the yolk you oxidize the cholesterol and it is more easily absorbed by the intestinal lining cells. Drinking raw should not be whipped and frying or baking should not be broken, but if you insist on cooking them then keep the yolk intact, you will get much better nutritional value out of your diet. (see bold print below)

Thanks Xz.

I didn't see that part about the cholestrerol. I'm thinking about how I can make my faux quiche now.

Maybe I can use some egg whites with fish, onions, bell peppers, mushrooms and crack some wholes eggs(keeping yokes whole) at the end of the cooking. Hopefully the yokes wouldn't be hard though.

I think I'm sidetracking this thread. This about your info on eggs. But I absolutely have to have eggs in our diet. Love them.

[Xzandr]

Thanks Xz.

I didn't see that part about the cholestrerol. I'm thinking about how I can make my faux quiche now.

Maybe I can use some egg whites with fish, onions, bell peppers, mushrooms and crack some wholes eggs(keeping yokes whole) at the end of the cooking. Hopefully the yokes wouldn't be hard though.

I think I'm sidetracking this thread. This about your info on eggs. But I absolutely have to have eggs in our diet. Love them.

That's no problem, it's exactly why were here. So as long as you stay on topic, ask away - make suggestions, etc.

[Xzandr]

Overcooked eggs

You might have some Ferrous Sulfide if cooked too long and kept in the hot water to cool slowly.

The compound is neither poisonous nor beneficial. It's a recombining of the elements already in the egg. Ferrous sulfide pills are sometimes given to postpartem mothers to replenish Iron. Having too much iron (like having too much of anything) is not good for you: But, you are having no more iron in an egg that is boiled too much than an egg not cooked enough. The compound just makes the yolk green and can impart a funny smell.

As is true for most foods, some minor nutrient losses do occur in the egg after cooking. Of the nutrients in an egg, riboflavin, thiamin and folic acid are generalIy less heat stable than other nutrients. Normal cooking simply changes the form of egg protein but it is still just as nutritious. Protein is destroyed only when it is severely overcooked such as in the brown lacy edges of an overcooked fried egg. You can preserve the highest nutrient content possible by avoiding overcooking

Virtually all minerals are unaffected by heat. Cooked or raw, food has the same amount of calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium. The single exception to this rule is potassium, which — although not affected by heat or air — escapes from foods into the cooking liquid.

With the exception of vitamin K and the B vitamin niacin, which are very stable in food, many vitamins are sensitive and are easily destroyed when exposed to heat, air, water, or fats (cooking oils). The following table shows which nutrients are sensitive to these influences.

What Takes Nutrients Out of Food?

Nutrient	Heat	Air	Water	Fat
Vitamin A	X			X
Vitamin D				X
Vitamin E	x	x		X
Vitamin C	x	x	x
Thiamin	x		x
Riboflavin			x
Vitamin B6	x	x	x
Folate	x	x
Vitamin B12	x		x
Biotin			x
Panthotenic Acid	x
Potassium			x

[Xzandr]

The Health Benefits of Raw Eggs

The process of cooking eggs destroy the very goodness that our bodies so desperately need as the nature of proteins and fats is altered when exposed to heat. When cooked, the egg protein changes its chemical shape; it is often this process that can be the cause of allergies. Generally when eating raw eggs, any incidence of egg allergy will disappear.
Surprisingly, in spite of ‘bad press’ raw eggs, organic or at least from a known source of healthy free-range chickens, are an excellent health tonic. The regular consumption of raw eggs will do wonders for your overall health. Exceptionally easy to digest, raw eggs provide a wonderful boost to the immune system, and a completely balanced nutritional package. A good immune system is one of several things the body needs to overcome cancer.

Many people’s diets are deficient in high quality proteins and fats, and eggs are one the very best sources of these. Raw eggs have many benefits, they contain essential nutrients for the brain, nerves, glands and hormones, they are nutritionally balanced, and we highly recommend the addition of raw eggs to your nutritional program. The sulfur amino acids help to keep you young, raw eggs also contain an abundance of other vital substances including protein, essential fatty acids along with niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous, manganese, iron, iodine, copper, zinc and sulfur. Egg yolks are one of the few foods that contain vitamin D.

Poisoning from salmonella has been exaggerated in the past. A study by the U.S. Department of Agriculture in 2002 indicated that only 2.3 million, of the 69 billion eggs produced annually, are contaminated with salmonella. In other words 0.003% or 1 in every 30,000 eggs. The bulk of these come from battery chicken eggs and chickens kept in unhealthy conditions - only sick chickens lay salmonella contaminated eggs. If only healthy chicken eggs (organic and free range ideally) are consumed, then far less than one in 30,000 eggs are contaminated. Salmonella is a common micro-organism found almost everywhere, and is just as likely, or more likely, to proliferate on cooked food kept in the fridge. Infection is normally mild gastric symptoms, but in rare cases where the immune system is very low such in the elderly who have had much anti-biotic use, and the source is greatly contaminated, death can result. But such a person is highly lightly to contract one of many common micro-organisms and die from that. To give some perspective, in the highly unusual situation of contracting Salmonella, in a healthy person, an infection is nothing to worry about and is easily treated with high quality pro-biotics every half an hour until you feel better.

Method of Consuming Raw Eggs

From day one of starting raw eggs, your immune system becomes stronger and health will improve. Three raw eggs a day (this will take the place of one meal), seems to be the preferred amount taken by people who regularly consume raw eggs. It is sensible to build up the amount of raw eggs consumed gradually. They can be taken by breaking them into a cup and swallowing whole (it can be helpful to cut through the yolk with a knife to make it easier to swallow), if you are disturbed by the idea of swallowing raw eggs, (they are almost tasteless and easy to swallow) then blend with a little goats or sheep’s milk or even avocado. Inspect the egg, if it has been cracked do not use it, once broken into the cup or blender smell it, if it smells off do not use it.

It is best to keep eggs un-refrigerated, but in a cool place, but it is not essential; in hot climates/conditions they should be refrigerated.

Raw Eggs and Cholesterol

There is no danger (debatable) from the cholesterol build up since 2/3 of cholesterol in the body is produced by the liver. The amount of cholesterol consumed in the diet does not relate to the amount of cholesterol deposited. Many studies have shown that the cholesterol in eggs does not raise cholesterol level in the body. Furthermore, eggs contain Lecithin, a valuable nutrient that helps the body to process fats and cholesterol.
Eggs contain valuable fat needed to keep us healthy. On the other hand heated or processed fats are converted into Trans-fats - toxic chemicals that harden in the body, around every cell and clog the circulation. Margarine contains an abundance of Trans-fats and is not part of a healthy diet. Do not be afraid of that natural product that has been eaten with no adverse effects for thousands of years, butter. The initial report that cholesterol in foods leads to health problems was released to the press without scientific validation, and has since been proven by hundreds of scientists and studies around the world to be completely false. The only benefits from the initial press release were to the margarine and vegetable oil industries.

Raw Eggs and Biotin Deficiency

Nature created an egg to be a balanced live food – as long as you eat the biotin rich yolk along with the white, there is no risk of a biotin deficiency.

Regenerative Nutrition - Buy Supplements in our Natural Supplements Store

“Eggs are remarkable for everyone especially the infirm. Three years ago a medical doctor called me on a Thursday evening about her 70 yr old female patient with emphysema. She explained that her patient had been mainly bed-ridden for two years, was on 100% oxygen and respiratory machines. She prognosed that her patient would die that weekend unless I could help. I told her that the only thing I thought might help at that late stage was eggs. I recommended that she get her patient 10 dozen raw eggs, and put them on her bed table. I suggested that she ask her patient to eat one as often as she could and that there was no limit. Very early Monday morning, I received a call from the patient. She told me that she was off the machines, out of bed and feeling stronger that she had in years. She had eaten 66 eggs over the weekend.......There is almost no taste and the egg, even big ones are easily swallowed. Generally, I find, 3 to 4 eggs taken in the morning are an important part of my well-being program. The cholesterol in raw eggs is not deposited in the arteries and is an essential nutrient for aiding health and well-being. The white of the egg has been said to interfere with biotin assimilation, but nature knows best by making the egg yolk very rich in biotin. The egg in its entirety is a very balanced food and only supports health and should be taken in its entirety, yolk and white together.”

The great egg panic by Emily Green, LA R times Jan 2000

If you choose to eat raw or lightly cooked eggs, follow these tips:

• Use only Grade AA or A eggs that have been refrigerated. Grade AA and A eggs must have clean, uncracked shells.
• Wash hands in hot, soapy water before and after handling the eggs.
• Eat immediately. Or refrigerate the dish until served, keep it cold during serving and eat it the same day it is made.
• Discard leftovers.

The University of Maine - Cooperative Extension Publications - Bulletin #2257, Facts About Eggs

[Xzandr]

Safety evaluation of a natural eggshell membrane-derived product

Kevin J. Ruff, John R. Endres,, Amy E. Clewell, James R. Szabo, Alexander G. Schauss
ESM Technologies, LLC, 2213 Missouri St., Carthage, MO 64836, USA
AIBMR Life Sciences, Inc., 4117 S. Meridian, Puyallup, WA 98373, USA
Ricerca Biosciences, LLC, 7528 Auburn Rd., Concord, OH 44077, USA

abstract

Natural Eggshell Membrane (NEM) is a novel dietary ingredient that contains naturally occurring gly-cosaminoglycans and proteins essential for maintaining healthy joint and connective tissues. NEM was evaluated for safety viain vitroandin vivo toxicological studies. This included testing for cytotoxicity, genotoxicity, acute oral toxicity, and 90-day repeated-dose oral toxicity. NEM did not exhibit any cyto-toxic effects at a dose of 100 mcg in an in vitro human cell viability assay after incubation for up to 20 h. NEM did not exhibit any genotoxic effects in an in vitro assay of four strains of histidine-dependent Salmonella typhimurium and one strain of tryptophan-dependent Escherichia coli at a dose of up to 5000 mcg/plate. NEM did not exhibit any signs of acute toxicity in rats at a single oral dose of up to 2000 mg/kg body weight, nor signs of toxicity (via urinalysis, hematology, clinical chemistry, or histopathological evaluation) in rats at a repeated oral dose of up to 2000 mg/kg body weight per day for 90 days. The results of these studies suggest that NEM may be safe for human consumption.

Conclusion

Natural Eggshell Membrane (NEM) is a novel dietary ingredient that contains naturally occurring glycosaminoglycans and proteins essential for maintaining healthy joint and connective tissues and has shown considerable promise in recent human clinical trials at a dose of 500 mg per day. It is therefore important to demon strate to the public that an adequate safety evaluation has been previously conducted to support the use of NEM in dietary supplements or food products that are expected to be consumed on a continuing basis. NEM was evaluated for cytotoxicity, genotoxicity, and oral toxicity (single acute dose and 90-day repeated-dose) at doses up to fifty times (50X) the clinically tested human equivalent dose. The results of these studies indicate that NEM is safe as a supplement for human consumption at levels up to
500 mg/day.

K.J. Ruff et al./Food and Chemical Toxicology

Eggshell Calcium

Eggshell calcium presents healthy, balanced calcium due to trace amounts of other minerals contained in it. Eggshell calcium is probably the best natural source of calcium, and it is easier for your body to digest and absorb.

Dutch researchers have reported recently a highly positive effect of eggshell calcium (with added magnesium and vitamin D) on bone mineral density in a scientific study (double blind, placebo-controlled). Laboratory test and measures of bone density were carefully made in these studies. The eggshell supplemented group had measurable increases in bone density in their hip bones, after one year.

The ideal bone-building combination of eggshell calcium and vitamin D3 was also well documented in Japanese studies. Researchers at the Japan Women's University, Tokyo studied a combination of vitamin D3 and eggshell powder in animals with osteoporosis. Not only was the eggshell powder with vitamin D3 able to improve bone mineral density, but it did it without significantly increasing blood calcium levels.

You can use any kind of egg (chicken, goose, duck), but it is best to use organic or certified organic eggs from free-range birds. If the bird does not get proper nutrients the eggshells won't contain the nutrients we need.

How Much to Take

One whole medium sized eggshell makes about one teaspoon of powder, which yields about 750 – 800 mgs of elemental calcium plus other microelements, i.e. magnesium, boron, copper, iron, manganese, molybdenum, sulphur, silicon, zinc, etc. There are 27 elements in total. The composition of an eggshell is very similar to that of our bones and teeth.

Elemental Amount: Eggshells contain calcium carbonate, and approximately 40% of it is absorbable. The amount absorbed is called the elemental amount.

Calcium and magnesium need to be taken in at least equal amounts, and some people require more magnesium than calcium depending upon how much calcium they obtain from foods.

1. People who do not consume dairy products other than butter, require 300 mgs twice a day of calcium, so you would take a little less than 1/2 teaspoon of the eggshell powder two times a day. Also take 300 mgs of magnesium citrate twice a day at the same time. Do not take more than 500 mgs of calcium at one time because your body is not able to absorb more than that at one time.
   However, people who consume dairy products other than butter, may not need to take any calcium, which depends upon how much dairy they consume daily, but they will still need to take 350 mg of magnesium citrate daily.
2. Whenever you consume a whole can of sardines (contains 300 mg of calcium) in a day, you only need to take 300 mg of calcium once a day, along with 300 mg of magnesium citrate twice a day.
3. If you drink 4 cups of Mineral–Rich Bone Broth daily you do not need to take any calcium or magnesium supplements.

It is best to take calcium and magnesium with meals to help absorb them. Minerals also require acid in order to be absorbed, so taking them with vitamin C is important.

Don't forget that vitamin D is very important for absorbing minerals, along with vitamin A and Omega 3 fatty acid. The best source of these three nutrients is cod liver oil.

In addition, all of the trace minerals, including sodium and chloride (salt) are important for mineral absorption and to keep minerals balanced ensure you take 1 to 1.5 teaspoons of ocean sea salt per day (divided into 3 meals per day), which contains over 84 minerals.

How to Make Powdered Eggshells:

1. Wash empty eggshells in warm water until all of the egg white is removed, but do not remove the membrane because it contains important nutrients for the joints.
2. Lay clean broken pieces out on paper towels and allow them to air dry thoroughly.
3. Break the eggshells up into small pieces, and grind them to into a fine powder in a food processor, blender, coffee grinder, or a nut mill, or put them in a plastic bag and use a rolling pin to grind them. Please note that some blenders will not grind the eggshell into a fine enough powder. A coffee grinder works the best.
4. Store powdered eggshells in a covered glass jar or container, and keep it in a dry place, like the kitchen cupboard.

How to Take Eggshell Calcium:

There are two ways of taking eggshell calcium:

Option #1: Take the dry powdered eggshell without mixing it with lemon juice. Since it is high in minerals they won't mixed into any liquids because they will sink to the bottom and you'll be digging it out with a spoon. Instead put the correct amount on a dessert spoon, add some warm water and mix it as best you can, and take it from the spoon, followed by swallows of water.

Option #2: Soak the eggshell in lemon juice as instructed below. You can make more than one dose at a time but after soaking it in lemon juice keep it in a tightly covered glass container in the refrigerator so it won't dry out.

1. Put 1/2 teaspoon of powdered eggshell into a small dish (approximately 4 1/2 to 5 1/2 inches across) – 1/2 teaspoon equals approximately 400 mgs of elemental calcium.
2. Add the juice of 1/2 a lemon (freshly squeezed), and mix well–it will start to bubble and foam, which is what is supposed to happen.
3. Leave it at room temperature for 6 hours – the longer you leave it the less gritty it will be, but do not leave it longer than 12 hours since it will dry out too much.
4. Take it from a spoon, followed by mouthfuls of water to wash it down, and always at mealtime. It is not sour tasting. In fact the taste is quite pleasant.
5. Also take 400 mgs of magnesium citrate at the same time.

Short-term effects of a chicken egg shell powder enriched dairy-based products on bone mineral density in persons with osteoporosis or osteopenia.

Schaafsma A, Pakan I.

Source

Department of Research & Development Leeuwarden, Friesland Coberco Dairy Foods, Leeuwarden, The Netherlands.

Abstract

Based on the high calcium content, chicken egg shells are an interesting source of calcium. We studied the short-term effects on bone mineral density (BMD) of the lumbar spine and hip in 9 women and one man (mean age +/- SD, 63.9 +/- 8.1 years) with osteoporosis or osteopenia. Also the effects on pain and general well-being were monitored. Ten women (62.5 +/- 5.0 years) from a population study on BMD served as a control group. During a study period of 4-8 months, the intervention group consumed twice daily a dairy-based supplement which resulted in a daily intake of, among others, 3.0 g of egg shell powder, 400 IU of vitamin D3 and 400 mg of magnesium. BMD of the lumbar spine (anteroposterior (AP) and lateral (LA) position) and hip were measured by dual-energy X-ray absorptiometry. After the intervention period, BMDs of the lumbar spine, total proximal femur and trochanter were significantly (p < 0.05) increased with (median) 4.4%: (range) 1.7 to 10.4% (lumbar spine AP), 5.7%: -1.3 to 15.9% (lumbar spine LA), 2.2%: -1.9 to 9.4% (total proximal femur), 1.8%: -1.8 to 9.0% (trochanter). Within a period of 4 months, an important reduction in pain was reported and as a consequence an improvement in general well-being. In the control group, BMDs of the lumbar spine AP and of the femoral neck significantly decreased over a period of 8 months with -0.7% (-1.3 to 0.2%) and -0.9% (-2.4 to -0.1%) respectively. Six women of the intervention group continued to use the supplement on their own free will and without any check on compliance, up to 24 months. They consumed the supplement only once daily except for the last three months when they were asked to take the double dosage again. After 24 months BMDs did not differ from baseline. This study shows that egg shell powder is a source of bioavailable calcium. Furthermore, this pilot study indicates that the chicken egg shell powder enriched dairy-based supplement increases BMD of subjects with a low bone mass in the short term and as a consequence delays bone demineralisation for a longer period.

U.S. National Library of Medicine
National Institutes of Health

National Center for Biotechnology Information, U.S. National Library of Medicine 8600 Rockville Pike, Bethesda MD, 20894 USA

SO EAT YOUR EGG SHELL TOO DAMMIT

[Iron Mind]

Great read; I like it when the yolk is still a bit softer, but scrambled eggs are also very good. Unfortunately there not as good as the raw method or soft-boiled methods..

Allot of misconceptions about eating eggs every day, this thread will safe allot of those topics probably..

[LVCat]

Best like half hour of reading I've had! I used to crack and cook ~18 eggs (scrambled) every Sunday for the following work week breakfast meals. After reading this/confirming sources cited I'm going to try 3 eggs a day raw! Thanks Xz