Submitted by: Phillip Tucker

You ve seen the scene. It s awesome. Rocky Balboa gets up at four in the morning, and in the dim dawn light makes himself a raw egg smoothie. Five eggs, cracked into a glass, and then chugged down, all slimy and cold. It spurred thousands of young fitness enthusiasts to try the same, and no doubt resulted in copious quantities of regurgitated egg on kitchen floor s everywhere. But even if you re not drinking eggs raw, and are instead frying them up, scrambling them, poaching them or whatever, are eggs safe to eat? Will eating eggs kill you?

First, let s take a look at the nutritional value of eggs. What s in an egg? It s an excellent source of protein, containing about 6 grams, and thus serve as a cheap, single-food source of protein. They also supply all essential amino acids for humans, and provide several minerals and vitamins such as vitamins A, E, D, B6, and B12, along with riboflavin, folic acid, choline, iron, calcium, phosphorus, and potassium. Yum! All the vitamin A, D, and E are in the yolk. Choline is awesome for brain development, and that s why pregnant women are advised to eat eggs.

A large egg has about 75 calories, with 60 of those coming from the yolk. A large yolk has about 300 mg of cholesterol, which is about 2/3rds of your daily recommended dose. Is this cholesterol bad for you? Should you avoid eating egg yolks? Will egg yolks kill you? Half of the calories come from the egg yolk, , as does most the fat, though only 27% of the fat in an egg is the saturated kind (palmitic, stearic, and myristic acids) that contain LDL cholesterol. Egg whites, on the other hand, are almost all water (87%) and protein (13%), and contains almost no cholesterol or fat. That s why all those people only eat egg whites. But are they right in doing so?

A Harvard Medical Study School study of 115,000 subjects over the span of 8 to 14 years found no connection between egg consumption and heart disease or stroke. Huh! A 2007 study of nearly 10,000 adults showed no connection between moderate (6 per week) and cardiovascular disease and strokes except for diabetics. In fact, a 2008 study collected by the Physicians Health Study I (1982-2007) and the Women s Health Study (1992-2007) found data that connects high levels of egg consumption with increased risk of Type 2 Diabetes.

Now, a smart move is to buy organic eggs. Check out www.localharvest.org for the best listings of local organic farmers. There is also increasingly the option of buying eggs high in Omega 3 s, which are created by feeding the chickens a special diet (such a kelp), so that the Omega 3 s are passed into the chickens themselves. Remember, read the labels and be careful of what kind of egg you are buying; the nutritional value of the egg pales compared the pollution, antibiotics, pesticides and worse that can be passed into eggs by poorly treated chickens.

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