How many eggs do you eat a week?
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It is true that eggs contain lutein however if one is making an effort to eat lutein to stave off macular degeneration, the better bet would be to eat the highly advocated leafy greens of a ketogenic or low carb diet. 1 egg contains 176 micrograms of lutein. 1 ounce of raw spinach contains 3458 micrograms. Of course kale, collards, swiss chard, broccoli etc are also very high in lutein comparatively.
An ounce of raw spinach will likely cook down to less than a tablespoon so for the win-win bury the ounce of spinach in your cooked egg.
Better yet, eat this!
What's the bioavailability, though?
Animal foods tend to be in the preformed version and are typically more bioavailable (see also: Vitamin A vs beta carotine, heme vs non-heme iron, etc). Research shows this to also be the case for eggs. That doesn't get into the other compounds in leafy greens that give many people trouble.
https://academic.oup.com/jn/article/134/8/1887/4688821 <- bioavailability of spinach vs eggs vs lutein supplements
Of particular note:A significantly higher serum lutein response was found for egg consumption compared with the other treatments in this study (Fig. 1). In egg yolks, lutein is located in the digestible lipid matrix, which is composed of cholesterol, TG, and phospholipids (31). The cholesterol content of the egg yolk may enhance the bioavailability of lutein from egg yolks.
https://www.news-medical.net/news/2004/08/26/4355.aspx
https://hal.archives-ouvertes.fr/hal-01830328/file/Margier et al. 2018 HAL + Figs.pdf <- bioavailability of lutein in spinach
Also, since it'll probably get mentioned -- you don't have to do anything fancy to increase the lutein content of eggs. Just feed your hens Marigolds: https://www.researchgate.net/publication/277659310_Increase_in_lutein_and_zeaxanthin_content_in_the_eggs_of_hens_fed_marigold_flower_extract1 -
It is true that eggs contain lutein however if one is making an effort to eat lutein to stave off macular degeneration, the better bet would be to eat the highly advocated leafy greens of a ketogenic or low carb diet. 1 egg contains 176 micrograms of lutein. 1 ounce of raw spinach contains 3458 micrograms. Of course kale, collards, swiss chard, broccoli etc are also very high in lutein comparatively.
An ounce of raw spinach will likely cook down to less than a tablespoon so for the win-win bury the ounce of spinach in your cooked egg. Better yet, eat this!
To go along with Dragonwolf... I also have to watch my consumption of spinach because the oxylates tend to cause me to develop kidney stones. I eat lots of eggs and lots of leafy greens (other than spinach), so I think I am covered either way 0 -
1 to 3 dozen a week. They are a great source of choline.1
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I have a small farm. We have happy fat chickens with lots of room to roam with all the other animals. Happy chicken eggs taste so much better!!!!3
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2 a day and now that the farmers markets are open I will buy fresh farm eggs . and fresh bacon too . lots of local farms here . great milk too but I don't drink it , just heavy whipping cream . But My family loves the milk . I do all different kind of eggs too , hard boiled and scrambled, deviled , fried , poached. sometimes on a low carb wrap , or just with bacon , or just the 2 eggs and cheese . always with coffee LOL1
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I do 1 of the free range type brown eggs a day along with a pint of egg whites for breakfast.2
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2 eggs (omelet) or 3 eggs soft boiled for breakfast almost every day. If I don't, like if I skip breakfast, I am so psyched because I can have egg salad for lunch, or hard boiled egg snack. I try not to eat more than 3 a day (just in case <shrugging>). They work for me on many levels.0
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Comes and goes for me. Hubs likes to make "tea eggs". And when he does then we each eat at least one a day.0
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I love tea eggs.... that reminds me, I have spicy-hot pickled eggs in the back of the fridge.... Yummy stuff for tomorrow.1
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1-2 per day0
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Sunny_Bunny_ wrote: »I love eggs! I definitely eat anywhere from 2-6 a day.
I'm the same. I adore eggs and it's a rare day that i eat less than 2. Most days i eat 3-4, but it can go up to 6 or 7 if i'm in an eggy mood (or seriously rushed for time - hard boiled eggs are so easy to grab-and-go).0 -
One to four a day.
I IF, and my first meal in the afternoon is almost always a one egg omelet or scramble with veggies and cheese, sometimes meat.
Two-three in tuna salad, if I feel like a snack. Sometimes boil an extra one to snack on.
If under daily calories, sometimes will do another egg at night cooked in oils with cheese.
We've been trying to find different ways eat eggs creatively, so we don't get sick of them.
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