Eggs are probably one of the most demonized foods in the United States, mainly because of the misguided idea implied by the lipid hypothesis that eating egg yolk increases the cholesterol levels in your body.

Because of the unhealthy egg myth, American egg consumption has gone down in the last 40 years. If you still believe this old wives’ tale, you’re missing out on the important health benefits that the egg provides, not to mention, a great breakfast.

Numerous nutritional studies have dispelled the myth that you should avoid eating eggs. A study conducted by the Yale Prevention Research Center showed that egg consumption did not have a negative effect on endothelial function – a measure of cardiac risk – and did not cause a spike on cholesterol levels. The participants of the Yale study ate two eggs per day for a period of six weeks.

A new study from the University of Alberta found that proteins in fried and boiled eggs may actually help decrease blood pressure. The researchers used a model stomach and small intestine to recreate the conditions of acidity, temperature and enzymes found in a human digestive system.

They then sent fried and boiled eggs through the simulation and discovered that the egg proteins can be converted into peptides with a special function known as ACE-inhibiting activity. ACE inhibitors block the conversion of a compound which constricts blood vessels, thereby improving blood flow and blood pressure. The fried egg proteins displayed better ACE-inhibition abilities than boiled egg proteins, which could be attributed to the higher cooking temperatures for fried eggs, and the more even distribution of the heat.

Looking beyond the egg-cholesterol controversy and to set the record straight, what are the benefits of eating eggs?

Believe It: Eggs Are Good For You

Why are eggs a healthy food? Here are the benefits of including eggs into your diet:

• One egg contains 6 grams of high quality protein and all 9 essential amino acids

• Eggs are one of the few foods that contain naturally occurring vitamin D (24.5 grams).

• Eggs are good for your eyes because they contain lutein and zeaxanthin, antioxidants found in your lens and retina. These two compounds help protect your eyes from damage caused by free radicals and avoid eye diseases like macular degeneration and cataracts.

• Eggs are a good source of choline (one egg contains about 300 micrograms), a member of the vitamin B family essential for the normal function of human cells and helps regulate the nervous and cardiovascular systems. Choline is especially beneficial for pregnant mothers as it is influences normal brain development of the unborn child.

• Eggs may help prevent breast cancer. A study shows that women who ate at least 6 eggs weekly reduced their risk of breast cancer by 44 percent.

• Eggs may help promote healthy hair and nails due to their high sulphur content

• Eggs also contain biotin, calcium, copper, folate, iodine, iron, manganese, magnesium, niacin, potassium, selenium, sodium, thiamine, vitamin A, vitamin B2, vitamin B12, vitamin E and zinc.

Now that you have an idea of the benefits of eating eggs, it’s time to learn …

The Best Way to Consume Eggs

Dr. Mercola recommends separating the egg yolks from the whites, eat the yolk raw and cook the whites. He explains that if you eat the whole egg raw or just raw egg white, you may not get enough biotin (vitamin B7), which is needed to form fatty acids and glucose for the production of energy in your body. Biotin also helps metabolize carbohydrates, fats and proteins. Egg yolks contain biotin but egg whites also contain a protein that blocks the absorption of biotin, so it’s not a good idea to eat the whole egg raw.

Salmonella is not an issue when it comes to eating raw eggs because only one in every 30,000 eggs is contaminated with the virus. That’s 0.003 percent of the estimated 69 billion eggs produced annually in the U.S. Eggs infected with salmonella are rare because chickens with infected ovaries tend to stop laying eggs.

If you don’t like eating raw eggs, it’s best to soft boil them instead. Avoid scrambled eggs because scrambling them will oxidize the cholesterol in the egg yolk. Also, egg protein is easily damaged by mixing or blending.

Choose free-range organic eggs. It’s best to directly buy your eggs from a local farmer.

Dr. Mercola also strongly advises you to avoid omega-3 eggs because they are actually less healthy and is not the proper way to optimize your omega-3 levels. The hens are usually fed poor-quality sources of omega-3 fats that are already oxidized. Also, omega-3 eggs are more perishable than non-omega-3 eggs.

You also don’t need to refrigerate your eggs because they tend to lose some of their nutritional value this way.

So, does eating more than one egg a day keep the doctor away? There’s no need to go that far because it’s always best to eat something in moderation, even for health foods.

It was no different in the world of health and wellness. The salmonella outbreak, the Bisphenol A controversy, vaccines, cholesterol drugs and Obama’s promise to push for health care reforms were among the news that grabbed the headlines.

Before we welcome 2009 and as my Christmas present for you, I would like to share my top health articles of 2008 (in no particular order) from Mercola.com, the world’s top natural health website:

How to Peel Hard-Boiled Eggs Without Peeling – I love eating boiled eggs but I don’t have too much patience for the peeling part. Comes with a video of Tim Ferris, bestselling author of the 4-Hour Work Week showing how easy it is to get this done.

Avoid Flu Shots With the One Vitamin that Will Stop Flu in Its Tracks – Vitamin D was probably the most talked about nutrient in 2008. The article tells you why you should forget about getting a flu shot and make Vitamin D your primary line of defense against the flu.

One of the reasons why I’ve made a conscious effort to get more sun lately is because of Dr. Mercola’s recommendations. Now that we’re talking about Vitamin D and to help you get off 2009 on the right foot, Dr. Mercola’s just released a free one-hour lecture on Vitamin D, one of the MOST important videos he has created, to explain just how important it is to you and your family’s good health. Click here to watch the video.

This Company May Be the Biggest Threat to Your Future Health – When a company responsible for producing some of the most dangerous chemicals in the world wants to help secure global food supply, something’s not right. Dr. Mercola blows the whistle on Monsanto, the world’s largest seed company and inventor of chemicals such as Agent Orange.

12 Foods You Dont Have to Buy Organic – Dr. Mercola explains why eating organic foods is more than just a lifestyle choice.

Beware of Lemon Slices in Your Restaurant Drinks – This will make you think more than twice next time you order your favorite drinks.

Fungus Causing Cancer – A Novel Approach to the Most Common Form of Death– Cancer has already claimed numerous lives but the cause of this deadly disease continues to elude doctors and scientists, and the search for an effective cure continues. This article discusses a new cancer theory promising a safe, fast and effective cure.

12 Food Additives to Avoid – An important commentary by Dr. Mercola on the dangers of food additives to your children’s health.

Ten Healthiest Foods Under $1 – Dr. Mercola tells you how to shop for healthy food without overstretching your budget.

Vitamin C About to be Made Illegal in Canada! – A warning against legislation that could threaten the natural health industry and prevent you from seeking safer alternatives to improve your health and treat illnesses.

You Will Never Guess the Surprising Cause of Most Heart Attacks – Shows that emotional conflict, and not the conventional symptoms, may be the real cause of most heart attacks.

These are just some of the interesting and helpful information that I’ve read while regularly browsing Mercola.com’s library of health articles.
Do yourself a favor this holiday season. Visit Mercola.com now and be empowered to take control of your health. Good health is one of the best gifts you can give yourself and your family.

Happy holidays!