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Chef Phillip Dell - All About Eggs

Chef Phillip Dell - All About Eggs | Chef Phillip Blog | SOS Radio







So which came first? The Chicken or the Egg? By Chef Phillip Dell


Eggs are all-natural and packed with a number of nutrients. One egg has 13 essential vitamins and minerals in varying amounts, high-quality protein, unsaturated fats and antioxidants, all for 70 calories

Eggs' nutrients can help you with weight management, muscle strength, eye health, brain function and having a healthy pregnancy. Particularly important for aiding healthy brain function and pregnancy is choline (pronounced KOH-leen), which is amply present in eggs.

Eggs are a naturally nutrient-dense food, which means they have a high proportion of nutrients to calories. One large egg has 70 calories and provides 13 essential nutrients in varying amounts. Eggs are an excellent source of choline and a good source of the highest quality protein and riboflavin. Many of the egg’s incredible nutrients are found in the egg yolk, including choline, folate, lutein, zeaxanthin and vitamin D. The yolk also includes healthy monosaturated and polyunsaturated fats and almost half of the high-quality protein found in eggs.


It’s All In An Egg!

Eggs are packed with a number of nutrients. One egg has 13 essential vitamins and minerals for only 70 calories. At around only $0.14 each, eggs are an affordable source of high-quality protein including all nine essential amino acids, as well as healthy unsaturated fats. Lutein and zeaxanthin, two antioxidants that contribute to eye health, are also found in eggs.

Choline (23% Daily Value): Essential for normal functioning of all cells, including those involved with metabolism, brain and nerve function, memory and the transportation of nutrients throughout the body.  Choline also helps prevent birth defects, as well as helps promote brain and memory development in infants.

Selenium (23% Daily Value): Acts as an antioxidant to prevent the breakdown of body tissues. Selenium works hand-in-hand with vitamin E to protect against some chronic diseases.

Riboflavin (14% Daily Value): Helps to produce energy in all the cells of the body.

Vitamin B12 (11% Daily Value): Works to support normal digestion and nerve cell function.

Phosphorus (10% Daily Value): Essential for healthy bones, teeth and cell membranes. Phosphorus is also required for energy production in the body.

Pantothenic Acid (7% Daily Value): Helps breakdown food and assists body cells in producing energy.

Folate (6% Daily Value): Promotes proper fetal development and red blood cell formation.

Iron (5% Daily Value): Plays an important role in red blood cell production and oxygen transport.

Vitamin A (5% Daily Value): Supports growth and maintains healthy skin, vision and immune function.

Vitamin D (5% Daily Value): Works with calcium to strengthen bones and teeth.

Zinc (4% Daily Value): Assists in maintaining immune function, as well as body tissue growth and repair.

Vitamin B6 (3.5% Daily Value): Keeps nerve transmission running smoothly and aids protein in immune function.

Calcium (3% Daily Value): Helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.


Two Macronutrients

Protein (13% Daily Value): Essential for building and repairing body tissue and muscle, and aides in immune function. High-quality protein, like the protein in eggs, may also help people maintain a healthy weight. In fact, recent research shows that eating eggs for breakfast, as part of a reduced-calorie diet, helps overweight adults feel fuller for longer, feel more energetic and lose more weight.

Unsaturated Fats (1.9 grams monounsaturated, 0.68 grams polyunsaturated): Function as insulators and building blocks of hormones and cell membranes. Intake of these unsaturated “heart healthy” fats has been shown to help lower cholesterol levels, particularly when consumed in place of saturated fat.

Lutein & Zeaxanthin (166 micrograms): Contribute to eye health and help prevent common causes of age-related blindness. Both antioxidants are found in the egg yolk and are believed to reduce the risk of developing cataracts and age-related macular degeneration, a disease that develops with age and causes blurred or distorted vision. While eggs contain small amounts of these nutrients, research shows that lutein and zeaxanthin may be more bioavailable from eggs than from richer sources.

What about all that cholesterol?

A January survey of healthy adults conducted by the Egg Nutrition Center shows that nearly one out of four (24 percent) Americans still avoid eggs for fear of dietary cholesterol, even though 30 years of research has never linked egg consumption to heart disease. As a result of this myth, many Americans are missing out on the beneficial nutrients of the incredible egg.

A 2007 study of 9,500 people reported in Medical Science Monitor showed that eating one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults, and that eating eggs may be associated with a decrease in blood pressure. Also in 2007, researchers showed that egg consumption contributed less than 1 percent of the risk for heart disease when other risk factors were taken into account. The researchers concluded that broad recommendations to limit egg consumption may be misguided, particularly when eggs' nutritional contributions are considered.

Not to mention all of the previously discussed reasons to consume eggs. Such as:

Weight management

Muscle strength and muscle-loss prevention

Healthy pregnancy

Brain function

Eye health


For the fitness enthususiast

Muscle Strength, Repair & Preservation

Research indicates that high-quality protein may help active adults build muscle strength and middle-aged and aging adults prevent muscle loss. Consuming eggs following exercise is a great way to get the most benefits from exercise by encouraging muscle tissue repair and growth.

* Vander Wal JS et al. 2005. Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects. J Am Coll Nutr. 24(6):510-515.


chefphillip bio

Chef Phillip Dell is an award winning chef & body builder. He's competed and won on Chopped on the Food Network, and on the professional BBQ circuit. Chef Phillip is proprietor of Sin City Chefs & he's a culinary instructor at Ranch High School. You can connect with Chef Phillip at




i United States Department of Agriculture. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs, and dairy products (September 16,2009). Retrieved on September 16, 2009 from Leidy H., Bossingham, M, Mattes, R., and Campbell, W. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of

fullness during energy restriction compared to other meal times. British Journal of Nutrition. 2008:

iii Vander Wal, J., Gupta, A., Khosla, P., and Dhurandhar, N.Egg Breakfast Enhances Weight Loss. International Journal of Obesity. 2008.


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