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Egg

That egg is rich in protein is not news to us. But with concerns about cholesterol and myths regarding egg’s fat content, most of us are usually not sure how many eggs can we consume in a week. Egg a natural wonder food. It’s rich in proteins, low in calorie and low in fat. Its shell is very rich in calcium.

How many eggs can you have in a day?

We can safely consume one egg a day. In fact consuming one egg a day is essential. For greater benefits we can consume upto two egg whites and one egg yolk in a day. Egg shells which are a very rich source of calcium can be crushed and added to recipes.

The egg’s reputation suffers in the past few decades due to its high cholesterol content. In 2000, the American Heart Association (AHA) revised its dietary guidelines and gave healthy adults the green light to enjoy eggs once again. The AHA's guidelines now allow an egg a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.

People with high cholesterol levels should consult their doctor about eating eggs. And yes, it is a good idea to know your cholesterol levels to make a dietary plan to enjoy cholesterol rich foods like eggs for a typical week.

What is the nutritional value of an egg?

Egg can meet more than 15% of the protein needs of an average person. One egg gives 75 calorie to the body which is about 4% of the calorie requirement of a healthy person a day. Egg has only 213 mg of cholesterol in it. The recommended limit for cholesterol is 300 mg per day. Egg gives the body about 20% of the iodine and phosphorus required per day.

The egg is considered a powerhouse of disease-fighting nutrients like Lutein and zeaxanthin that combat the risk of age-related macular degeneration, the leading cause of blindness in older adults. Besides, the choline content of eggs improves brain development and memory.

Are eggs white better than the yolk?

Egg yolk has fat, cholesterol protein, vitamin A vitamin D, B vitamins, and heme iron, the form of iron most easily absorbed by the body. Egg yolks contain the long-chain fatty acid DHA, which is crucial for the brain and proper retinal function in the eye and the long-chain omega-6 fatty acid arachidonic acid, which is essential for healthy skin, hair, libido, reproduction, growth and response to injury.

But if you have for some reason been asked to cut on cholesterol, egg whites in themselves can be very nutritive. Egg protein is the best available quality of protein that we can buy for it is 99% digestible. The egg white is low in fat and has negligible amount of cholesterol. It has an important vitamin -- riboflavin (vitamin B2). In addition, raw egg whites contain avidin, an antinutrient that binds biotin a B complex vitamin formerly known as vitamin H, into an insoluble compound. Cooking the egg inactivates avidin.

Should eggs be refrigerated?

Full health benefits of eggs can only be realized if you store them properly, in the refrigerator, and cook them thoroughly to kill any potential bacteria.

What is the risk with having eggs?/ What is Salmonella and how does it get inside eggs?

Sometimes, dangerous foodborne bacteria called Salmonella can infect eggs, one of which is by way of contamination of egg shells with fecal matter. The bacteria are found in the intestines and feces of infected humans and animals, including chicken, and are passed to the eggs when chickens sit on eggs. Salmonella also silently infects the ovaries of healthy-looking hens, contaminating the eggs inside the chicken before the shells are even formed.

Typical symptoms of Salmonella poisoning are fever, abdominal cramps and diarrhea approximately 12 to 72 hours after consuming the contaminated food.

Can consumers tell if an egg contains salmonella bacteria?

Grocery buyers have no way of identifying an infected egg. Moreover, presently there exists no valid scientific evidence to tell us whether "Kosher," "free-range," "organic" or "natural" have more or less of the bacteria, according to FSIS. (The U.S. Department of Agriculture's Food Safety and Inspection Service)

Stringent cleaning and inspecting procedures of shells are followed by egg manufacturers to make the egg safe for consumption. Health officials globally recommend avoiding undercooked eggs, as thorough cooking kills the bacteria.

Do frying eggs reduce their nutrition value?

How can you tell if you are allergic to eggs?

Don’t have a clear answer to this one. Most people who are allergic to hen's eggs have antibodies which react to one of four proteins in the egg white.

What are pastured eggs?

Eggs from pastured chicken who are allowed to roam free to forage for grass and insects, carry a much higher nutritional value than eggs from confinement chicken. This increase in value is found in the yolk. While insects provide a higher DHA content, grass provides a higher vitamin E and carotene content, both of which are found exclusively in the yolk.

Eggs: Dos and Don’ts

  • Buy eggs from a reputable retailer, where they have been transported and stored below 20 deg C
  • Keep eggs in fridge in their box after buying them
  • Store eggs separately from other foods
  • Always use eggs by the 'best before’ date on the box
  • Discarding dirty or cracked eggs
  • Eating cooked egg as soon as possible or store them in the refrigerator
  • The Foods Standards Agency recommends against eating raw eggs or uncooked foods made from eggs such as mousses or fresh mayonnaise. They also suggest that elderly people, babies, toddlers, pregnant women and people who are unwell should only eat eggs that have been cooked until solid.

Frequently asked questions

Are eggs bad for your cholesterol?

How many eggs can you have in a day?

What is the nutritional value of an egg?

Are organic eggs better?

Is eating raw eggs more nutritious than cooked ones?

Are eggs white better than the yoke?

Should eggs be refrigerated?

What is Salmonella and how does it get inside eggs?

Can consumers tell if an egg contains salmonella bacteria?

What are pastured eggs?