Kind: captions
Language: en
today I'm going to talk about eggs and
what you need to know before you eat
them first there are lots of
misconceptions about eggs and I want you
to know that eggs are a healthy food
they are a great source of protein and
if they're high quality eggs they also
provide bioactives called carotenoids
that are beneficial for your vision and
eggs which used to be thought of being
harmful to your heart actually have
proven benefits uh for heart health it's
true that are high in cholesterol but
study after study after study have shown
that that people who are eating eggs
don't actually have high levels of
harmful cholesterol all right in fact
what they have they have better levels
of good healthy cholesterol all right so
one clinical study from the University
of Connecticut looked at 38 young
healthy men and women these people aged
18 to 30 years old and they gave them
either one or two or three eggs to eat
per day for four weeks
and what they found is that egg eaters
actually had better good htl cholesterol
up about
133% all right and this created a
healthier lipid profile the other thing
that the study showed was that eggs
helped to increase blood levels of the
carotenoids called lutein and zanthin
remember I told you carotenoids are you
know these natural bioactives that are
found in eggs what do they do they help
maintain health healthy Vision they
improve the function of your retina the
carpet layer of nerves that's in the
back of your eye when light goes into
your eye it passes through the front the
cornea through the lens and it gets
focused on the back of your eye the
retina and ltin and zazan and help
retinol Health in fact a study found
that egg eaters had 20 to 30% increase
in lutein and zanthin again these are
bioactives that decrease the risk of
vision loss from disease like age
related macular degeneration that's the
most common cause of blindness over the
age of 65 ltin and zanthin also reduce
the risk of developing cataracts which
is another problem as people get older
this is an opacification or a cloudiness
that can occur in the lens the natural
lens of the eye all right and that
obscures Vision eggs are also a good
source of vitamin A which is necessary
for maintaining good Vision so you want
to talk about quality of life let's talk
about your how important the sense of
sight is right you want your retina to
be good you want your lens to be good
you want overall your eyes and your
vision to be healthy so eggs are not
only heart healthy they're Vision
healthy as well now here's another
benefit eggs are brain healthy and the
reason is eggs can are a dietary source
of something called choline this is
another bioactive choline is required
for nerve development is also involved
with brain health you also need coling
for muscle health and Liver Health and
nerve Health as well a single egg
contains 100 Mig of choline now what's
the daily recommended intake of choline
it's between 4 and 500 milligrams a day
so one egg with 100 milligrams gets you
20% of the way all right that's a good
way to actually get that stuff that's
necessary for nerve Health including
brain health some eggs also have healthy
omega-3 fatty acids and you probably
know how important Omega-3s are right we
talk about Seafood F uh and having
Marine omega-3 fatty acids that come
from Plankton well eggs can have them as
well and here's how that works well if
the hen that lays the healthy eggs are
raised cage-free they're free range and
they're actually eating Natural Foods
meaning they're pasture fed the natural
seeds that the chicken the hen eats
actually converts uh uh the substances
and the seeds into omega-3 fatty acids
that winds up building up in their eggs
all right so you are what your hen ate
when it comes to eggs healthier raised
tens also just have better overall
health which means their eggs are going
to be healthy as well right think about
prenatal care for humans you got
prenatal care for hands as well if you
want healthy eggs now Omega-3s as you
know are very important for health
because they're
anti-inflammatory Omega-3s also promote
gut healthy feed your gut microbiome and
Omega-3s also improve your immune system
immune Health as well Omega-3s also can
reduce blood triglycerides and this is
actually important because there's not
too many medications that can actually
reduce triglycerides Omega-3s including
from eggs can actually lower this kind
of harmful lipid that's responsible for
cardiovascular disease so another reason
that eating eggs might contribute to
heart health so where was this idea that
eggs are not healthy uh coming from how
did that actually even happen well I
like to bust myths and some of the myth
busting comes from actually
understanding the historical context all
right so let's go back way back in the
time machine to the 1970s and it turned
out that some of the studies that led to
the thinking that egg eating was harmful
to the heart had to do with the fact
that we didn't know much about
cholesterol we didn't know about LDL and
HDL we just saw all thought cholesterol
was cholesterol we didn't know that
there were there was good cholesterol so
that wasn't even being measured in the
studies all right and what I told you
was that eating eggs actually raises
good cholesterol without raising the bad
cholesterol the other thing that tied
the early studies from the 1970s to
increased heart disease is they were
studying the researchers were studying
people that were eating eggs for
breakfast but guess what these people
eating eggs for breakfast are also
eating bacon and sausage and Butters and
cereals with added sugars and also Ultra
processed foods and we know all of those
other things actually can increase your
risk for heart disease and eggs got
thrown under the bus all right so we're
they were focusing on the eggs but they
didn't realize all this other stuff that
the people were eating was contributing
to heart disease and they blamed it on
the egg all right so that's really a
case of mistaken identity and it just
shows you how important it is um to
actually be focused on the right thing
and to have enough knowledge when you're
conducting a research study so you don't
make a misinterpretation of information
all right so I've just told you eating
cegs is not just okay it's good for your
heart good for your brain good for your
eyes good for your liver so how do you
get the most out of eating eggs I'm
going to give you three Pro tips all
right first tip buy organic eggs from
hens that are pasture raised all right
they're going to be a little bit more
expensive but they're also going to be
more beneficial they got more beneficial
Omega-3s they got more carotenoids and
other types of bioactives like choline
go for the good stuff right now how
would you know if an egg is actually
particularly healthy well here's
something that you might not know when I
grew up I ate eggs that when you crack
them open into a bowl the yolks were
bright yellow like the Sun but it turns
out that the healthy pasture raised
pasture fed hens when you crack their
eggs the yolk is orange red it's like
the blood moon as opposed to the bright
yellow sun and that uh that blood moon
that red orange pigment
that comes from carotenoids so you know
that those eggs are going to be
healthier for you with um your
bioactives tip number two if you can get
farm raised eggs okay from a farmer or
you can get eggs from a friend who
raises chickens and treats them humanely
they're going to be the freshest you
don't have to transport them very far
and they're going to be the best because
you know who actually raised them all
right and by the way farm-raised eggs uh
eggs coming from a neighbor they might
not even need to be in the refrigerator
does that surprise you it surprised me
when I first learned that and here's the
thing I grew up you know with eggs
always in the refrigerator in fact when
I went go to the grocery store I would
go to the refrigerated section to buy
eggs right who doesn't think about that
well when I started doing my research on
food is medicine in Europe I would go to
the you know the Fresh Markets The
Village markets and the thing one of the
things that really surprised me is that
all these eggs are piled up and sold
just at room temperature in fact
sometimes the markets were in hot
weather and they were not refrigerated
and I was scratching my head saying how
could that be isn't that dangerous well
so here's something really amazing that
I want to share with you when you
actually have hens that are naturally
raised and eggs that are taken to the
market right shortly after they're laid
um outside of a factory by the way what
happens is that the egg uh gets a
natural coating as the hen squeezes out
the egg It Coats the egg into entire
outside of an egg with a natural
bacterial resistant coating all right
now think about it in a naturally raised
chicken is going to be uh laying eggs
into a nest Nest is not refrigerated and
there's bacteria in there um and that's
why this coating this antibacterial
coating natural antibacterial coating is
provided by the mom by the hand all
right now when you actually to bring
those eggs right to the market and then
buy them and bring them to your home
guess what you can keep them on the
counter for even a couple of weeks and
they're going to be fine you don't need
to put them in the refrigerator hey I
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caption below now back to the video so
why do we actually put eggs in a
refrigerator this is also important to
know because the factory eggs the ones
that come from these huge Mills with
thousands of heads that are kept in tiny
little cages that are not very clean
right you've got a thousand hens pooping
you know stacked on top of each other
it's going to be pretty dirty in there
when they lay their eggs and the eggs
aren't picked right away picked off
right away they're laying there okay
there's a lot of bacteria the aens are
are sick you know there's a dirty poop
everywhere in order for these factories
to be able to sell their eggs they
collect the eggs they got to wash them
because there's all kinds of junk on
them that you wouldn't normally get in a
on a farm that doesn't that isn't
stacking their hands together or a
neighbor whose chickens are just running
around they only have a few hens all
right so what happens in the factory is
that they now have to wash all the gunk
off the ends of the off the outside
shell of the eggs in a factory and guess
what gets washed off along with the
debris that's right it's also washing
off that natural antibacterial layer
that the head that the mom put around
the egg now you get eggs that are
transported to the market without that
bacteria status layer without that
bacterial protecting antibacterial layer
now you better put it in a fridge
because it doesn't have its natural
bacterial resistant coating bacteria
might be able to penetrate the eggs so
in order to slow bacterial growth now
you have to put those in the fridge all
right so I hope I've actually clarified
that for you because it was a big aha to
me makes sense why if you're taking
Factory eggs you need to put them in the
fridge but naturally raised low volume
eggs from a farmer uh uh from a neighbor
those don't need to go uh into the
fridge all right very very interesting
to me third little tip Pro tip when
you're cooking your eggs cook them in a
healthy way right so I know if you're
going to cook eggs like scramble eggs
with some butter tastes really great a
healthier choice is to use extra virgin
olive oil you're scrambling your eggs
all right now you get the polyphenols
and the nice flavors uh from the extra
virgin olive oil into scramble eggs the
eggs will taste better and they'll even
be healthier because the polyphenol also
be in there as well and by the way if
you're going to do scramble eggs that
way or you're going to credit an
omelette chop up some nice herbs chop up
some mushrooms you can actually make a
healthy egg even healthier by what you
cook with it and serve with it hope you
got something out of watching this video
thanks for watching Dr Lee out hi there
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