Eggs are loaded with 13 essential vitamins and minerals we need daily. They are low in calories but high in protein. Eating them doesn’t raise your cholesterol or spike your blood glucose. As a matter of fact, they help increase good cholesterol levels which can reduce heart health risks.
Eggs contain dietary cholesterol and can be eaten every day. While cholesterol is essential for us, having too much of it in the bloodstream can increase the risk of heart disease. It can also lead to fatty deposit build up in blood vessels and prevent the flow of blood in the body, which can cause blood clots or heart attacks.
While it is true that genetics can play a part in high cholesterol levels eating a healthy diet and exercising regularly can be beneficial in keeping it low. This why eating eggs can be beneficial to your body. Not only do they provide energy but the materials needed for growth and repair of the body they do a great job lowering cholesterol.
Different Types of Eggs
When it comes to cooking or baking hens eggs are usually the go to. But that doesn’t exclude other types from different animals. Turkey, geese, ducks, guinea fowl and quail eggs are all edible alternatives. Not only are there different types of eggs they are also graded in seven sizes. According to the USDA there are three consumer grades for them: Grade AA, A and B. The grade is determined by the interior quality of the egg, appearance and condition of the egg shell. Eggs are tasted for quality then graded and weighed. The size doesn’t effect quality but it plays a major role in price.
The 7g of protein from one egg is complete and easily digestible. Eating two eggs would provide 180 calories, about 14g of proteins and 82% of your daily vitamin D. They also provide necessary omega 3 fatty acids and antioxidants that help our bodies fight diseases.
Did you know that 50% of your daily folate, 25% of daily Vitamin B2 and 40% of daily selenium requirements can be found in one egg? Its not sufficient to meet our daily protein requirements but does provide the highest quality of protein. Since it is a good source of disease fighting nutrients like carotenoids they may help in reducing the risk of blindness in adults.
Brain development and memory is bolstered because of the choline content found in eggs. Try eating them as a main dish or included in other recipes.
Health, Safety and Hygiene with Eggs
- Eggs should be stored in a cool place like your refrigerator, away from raw meat and strong smelling foods
- Wash hands before and after handling eggs
- Never use broken or cracked eggs
- Kitchen surfaces, utensils and containers used with their preparation should be cleaned regularly with hot soapy water.
- Consume as soon as possible after preparation or store in refrigerator until needed
- Always use pasteurized eggs to reduce risk of salmonella bacteria poisoning
The Versatile, Edible Egg
Fried, scrambled, poached, boiled and omelets are mainly served during breakfast. Serve with produce or meats to increase your nutrition value. But some can be served up for lunch, dinner or snack time. Below is a basic recipe for an omelet:
- 3 eggs
- 2 tsp avocado oil
- Optional: chopped parsley, sliced mushrooms, shreeded cheese, diced tomato, bell peppers, onions, cut up chicken, shrimp, beef, fish or ham, spinach leaves
- black pepper, salt, thyme
- Break the eggs into a glass bowl and season with black pepper, salt and thyme.
- Beat well with a fork or whisk until the yolks and whites are thoroughly combined
- Add 1 tsp of oil to pan and heat with your choice of options. Sauté for 1 minute.
- Next, add eggs to sautéed options. Cook quickly by continuously moving the mixture with fork until lightly set; remove from heat.
- Half fold the mixture and with help of spatula slide the omelet onto plate. Garnish and serve warm.