5. Egg Dishes

Everything you need to know about eggs

People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken.

Eggs contain several vitamins and minerals that are essential parts of a healthful diet. In many parts of the world, eggs are a readily available, inexpensive food.

In the past, there was some controversy about whether eggs are healthful or not, especially concerning cholesterol. The current thinking, however, is that, in moderation, eggs are healthful, as they can be a good source of protein and other essential nutrients.

This article describes the nutritional contents of eggs and possible health benefits and risks. It also gives tips on incorporating more eggs into the diet and looks at egg alternatives.

Eggs can provide a number of health benefits.

Strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle.

Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively.

Energy production: Eggs contain all the nutrients that the body needs to produce energy.

A healthy immune system: The vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy.

Lower risk of heart disease: The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.

A healthy pregnancy: Eggs contain folic acid, which may help prevent congenital disabilities, such as spina bifida.

Eye health: The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision.

Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person’s overall calorie intake.

Skin health: Some vitamins and minerals in eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.

To experience the health benefits of eggs, a person should eat them as part of a balanced diet.

Nutrition

According to the United States Department of Agriculture (USDA), one medium Trusted Source boiled or poached egg weighing 44 g can provide the following nutrients:

1. Energy: 62.5 calories

2. Protein 5.5 grams (g)

3. Total fat: 4.2 g, of which 1.4 g are saturated

4. Sodium: 189 milligrams (mg)

5. Calcium: 24.6 mg

6. Iron: 0.8 mg

7. Magnesium 5.3 mg

8. Phosphorus: 86.7 mg

9. Potassium: 60.3 mg

10. Zinc: 0.6 mg

11. Cholesterol: 162 mg

12. Selenium: 13.4 micrograms (mcg)

13. Lutein and zeaxanthin: 220 mcg

14. Folate: 15.4 mcg

15. Eggs are also a source of vitamins A, B, E, and K.

Egg white and yolk are both rich sources of protein. Around 12.6% of the edible part of an egg is protein.

The 2015–2020 Dietary Guidelines for Americans recommend that adults aged 19 and over should consume 46–56g trusted Source of protein each day, depending on their age and sex. This should represent 10–35% of their daily calories.

In 2018, one researcher Trusted Source concluded that eggs contain high quality protein and that eating eggs is unlikely to lead to heart disease.

While meat can also be a good source of protein, it may contain high levels of less healthful elements, such as saturated fat.

How many calories are in eggs? Find out here.

Fats

One medium egg contains about 4.2 g of fat, of which 1.4 g are saturated. Most fat in an egg is unsaturated. Experts consider this to be the best type of fat for a balanced diet.

Total fat should make up 25–35% of a person’s daily calories, and saturated fat should represent less than 10%.

This means that a person who takes in 2,000 calories a day should consume a maximum of 22 g of saturated fat.

Not all fats are bad for you. Learn more here.

Omega-3 fatty acids

Eggs also supply Trusted Source omega-3 fatty acids, mainly in the form of docosahexaenoic acid (DHA). DHA helps maintain brain function and vision.

These fatty acids are most common in oily fish. Eggs can provide an alternative source for people who do not eat fish.

Vitamin D

Vitamin D is an essential nutrient, and low levels can lead to weak or brittle bones. Eggs naturally contain this vitamin, and some are fortified with vitamin D through hens’ feed.

The body synthesizes most of the vitamin D that it needs from sunlight. However, people also need some vitamin D from dietary sources.

A medium egg contains around 0.9 mcg of vitamin D, all of which are in the yolk.

Cholesterol

One medium egg typically contains 162 mg of cholesterol. In the past, experts recommended limiting the intake of eggs for this reason.

However, researchers have not found Trusted Source a link between egg consumption and the risk of heart disease.

There are two types Trusted Source of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). “Good” HDL cholesterol appears to reduce levels of “bad” LDL cholesterol.

Consuming eggs appears to increase Trusted Source levels of HDL cholesterol and reduce levels of LDL cholesterol.

In addition, eggs are low in saturated fat. As a result, their effect on blood cholesterol levels is likely to be clinically insignificant.

What are some natural ways to reduce cholesterol? Find out here.

Buying eggs

There are different types of eggs on the market, including:

1. non-cage-free

2. cage-free

3. free-range

4. organic

The USDA grade eggs that meet their standards. In order for them to grade eggs as free-range, for example, the eggs must come from hens with:

unlimited access to food and water

freedom to roam within an area

continuous access to the outdoors during their laying cycle

One 2017 study found that organic eggs from hens with the freedom to choose their own food had higher levels of certain nutrients than eggs from caged hens. The organic eggs had significantly higher levels of protein, potassium, and copper.

Another study Trusted Source, published in 2014, found that hens that could roam outside in the sunlight produced eggs that contained 3–4 times as much vitamin D-3 as eggs from hens kept indoors. The researchers suggest that allowing hens to roam may be an alternative to fortifying eggs with vitamin D.

Cooking eggs

Eggs are a versatile food, and many people enjoy them fried, boiled, scrambled, or baked. They are easy to incorporate into a diet.

Boiled or poached eggs, for example, are simple to make and contain no added fat. Sprinkle pepper, chili powder, or sumac on the eggs for added flavor.

Plain boiled eggs can be a good snack or a meal for a person with digestive problems or someone who is recovering from an illness.

Hard-boiled eggs are a convenient picnic food, and they go well in a salad.

Huevos rancheros is a Latin favorite that involves an egg on a base of tomato, with herbs and other flavorings. Try this recipe.

For a healthful omelet or scrambled eggs, use vegetable oil and add onion, herbs, garlic, peas, and sweetcorn for extra nutrition.

Risks

Consuming eggs comes with some health risks:

Bacteria: Raw or undercooked eggs can contain bacteria, which can enter through pores in the shells. In the U.S., all eggs graded by the USDA undergo a sanitizing rinse before sale.

Allergies: Some people have an egg allergy or sensitivity. A person with an allergy may experience a life-threatening reaction from coming into contact with eggs or egg products.

It is important for people with allergies to remember that baked goods often contain some egg, possibly as a powder. Check ingredients lists carefully.

A person with an allergy may also need to note whether a product is made in a facility that uses eggs, as trace amounts can trigger severe reactions in some people.

Avoiding the risks

Pasteurization: In the U.S., eggs undergo pasteurization, which involves rapidly heating them and keeping them at a high temperature for a while to kill off any Salmonella bacteria.

Buying and using: Do not purchase eggs that have cracked shells or are past their expiration date.

Storage: Store eggs in the refrigerator. According to the USDA, eggs can sweat at room temperature, making it easier for bacteria to enter the shells and grow.

Cooking: Cook eggs thoroughly until the yolks are firm, and the whites are opaque.

1. Egg Grades

· Grade AA: Freshest. Yolk is firm. White is thick. Yolk stands tall on the white. Not Runny.

· Grade A: Egg covers a relatively small area. Yolk is round. Thick white is large in proportion to thin white and stands fairly well around the yolk.

· Grade B: Egg spreads out (runs). Yolk is flattened. All of the white is thin.

2. Nutrition

2 eggs have 30% of the protein needed daily and are only 160 calories

· PROTIEN: for muscles, nerves, bones & blood

· RIBOFLAVIN: helps cells use oxygen

· NIACIN: for nerves and skin

· IRON: for healthy blood

· POTASSIUM: for healthy heart

3. What is the function of the Chalazae?

It anchors the yolk in the center of the egg

As the egg get older and loses freshness the chalazae become less prominent.

4. The air cell is 1/8 of an inch in a high-quality fresh egg. The older the egg, the larger the air cell

5. The blood spot you may see sometimes when you crack an egg open is only a rupture of a blood vessel on the yolk surface during formation of the egg.

o It is safe to eat.

o It is not a dead chicken!

6. The Break Out Egg Test

The break out egg test is when you break an egg onto a plate or other flat surface to tell whether or not it is fresh.

If the egg is fresh the white will be sturdy and the yolk will stand on top of it.

If it is not fresh the white will be runny and run to the edges of the plate.

7. Color of the Egg Shell

· The color of the egg shell is determined only by the color of the hen (female chicken)

· If the chicken has brown feathers, they will lay brown eggs.

· If the chicken has white feathers, it will lay white eggs.

· They are the exact same egg inside nutritiously.

· It does not affect the quality of the egg.

8. Only Buy Fresh, Graded Eggs

· Bacteria such as salmonella or E Coli may be present.

· Make sure you use them before the date on the package because bacteria can develop over time.

· The grade tells you how fresh the egg is.

9. How should eggs be stored?

· Eggs should be stored in the

· refrigerator below 40 degrees F

· They are best if used by the date on the carton. Usually, 3 weeks form when you buy them depending on the grade.

· They should be stored in the carton NOT in the egg slots you may have in your refrigerator.

· Store them with the pointed end down to keep the yolk centered

10. Eggs are very Versatile in Cooking

· They can be used a number of different ways and have many functions in recipes such as…

· To bind ingredients together like in a baking

· As a leavening agent to make baked goods rise

· As a thickener in sauces

· As a coating like an egg wash on pastries

· Or as a garnish to decorate a plate

11. How to Cook Eggs

· Cook eggs on medium to low heat only even if it takes longer

· High heat can make eggs rubbery or tough because of all the protein in them

12. Egg Sizes

· Jumbo Extra Large (Used in all recipes) Medium

· Small (less common)

· Pewee (less common)

The larger the egg the more fluid ounces it is. Therefore, if you are not using large eggs, you may not have the right measurement.