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Eggs – Good or Bad?

Eggs are everywhere. Regardless of the type of our cuisine, be it oriental, Muslim, British, American, Italian, Mediterranean or Indian, we all could hardly escape from them.

Not only eggs are a mainstay in our regular meals, they are also present in our all-time favourites like cakes, cookies, pancakes and egg flips. A notable fact is that our mammoth need for eggs takes a startling 4.93 billion egg-laying hens to meet (International Egg Commission, n.d.). That is over two-third of our 7 billion world population (United States Census Bureau, 2015)!

When it comes to egg, different viewpoints arise. On one hand, they make great source of protein, which is vital in muscle development and recovery. Thus, they are dubbed as athletes’ best friend and make the staple of their eating regimens. On the other hand, eggs have been stigmatised as the culprit of coronary heart diseases for its high cholesterol level. Both viewpoints sound valid, so amidst this hotchpotch of viewpoints, how should we make a stand when assimilating eggs into our daily diet? Let’s look at the stigma linked to eggs consumption and tips on reaping benefits from eggs.

IS EGG CONSUMPTION TO BE BLAMED FOR HEART DISEASES?

A widespread allegation about egg is that egg yolk contains alarmingly high content of cholesterol, thus raising the risk of heart disease. According to the U.S. Department of Agriculture (Francisco, 2014), 186 milligrams (mg) of cholesterol is contained in a large egg – wholly concentrated in the yolk. That is over half of the intake endorsed by Mayo Clinic (Francisco, 2014). However, based on a solid body of research, cholesterol in food has a relatively insignificant impact on blood levels of total cholesterol and harmful LDL cholesterol than does the mix of fats in a diet (Hu et al., 1999).

That said, when doctors say high cholesterol, they are referring to the amount of cholesterol circulating in the body, rather than the amount ingested. To demystify this puzzle, it is important to know that our liver produces more cholesterol when we eat a diet high in saturated and trans fats, like red meat, deep-fried foods and baked goods (American Heart Association, 2014). Egg, known as a lean protein, is low in fats, with only 5 grams of fats comprising 1.5 grams of saturated fat and no trans fat (Heart Foundation, n.d.).

Another research has proven that moderate egg consumption – up to one a day – does not swing the risk of heart disease in healthy individuals (Fernandez, 2006). That said, egg consumption is at large not related to heart disease if taken in moderation, of which the definition is subject to individual health conditions.

SUGGESTED INTAKE OF EGGS

There is no one size that fits all; same goes to dietary pattern. For a healthy body, the recommended daily limit on cholesterol in food is 300 mg. Translating that into daily consumption, the optimum should be an egg a day (seven eggs a week), which is even linked with stroke prevention. Anything beyond this range is considered unsafe as it contributes to increased possibility of repercussions in heart function (Djousse & Gaziano, 2008). In other words, daily three-egg omelettes are not recommendable. Though, the number is tuned down for diabetics, high cholesterol and heart disease patients. No more than three yolks per week would be the recommended consumption instead. If you could not bear parting with eggs, a suggestion is to eliminate the yolk, leaving only egg white or use cholesterol-free substitutes, which are products of egg white.

BENEFITS OF EGGS

Let us not be bogged too further down by the cholesterol issue. Eggs have so much more to offer us. With 6 grams of the highest quality protein and 14 key nutrients, an egg provides us with the energy needed to keep us going and strengthens disease-fighting function. Among the 14 nutrients are vitamins (vitamin A and D) essential in maintaining healthy skin, eye tissue, bones and teeth and cholin, a booster for brain development and memory. Also, the list features carotenoids (lutein and zeaxanthin) that mitigate risk of macular degeneration, the leading cause of blindness in the elderly (Egg Farmers of Canada, n.d.). Aside from above health benefits, an extra value intrinsic in eggs is that a breakfast bulked up with an egg could sustain us till lunch, curbing the urge for indulgence in junk foods between the meals. In short, an egg is simply a highly economical super-food brimming with numerous wonders.

WHAT ABOUT ‘DESIGNER’ EGGS?

In today’s market, we are spoilt with a plethora of choices that count Omega-3 egg, organic egg, free range egg and vegetarian egg among them. Eggs spawned by chickens that are allowed to roam freely are free range eggs. Those fed with animal-free products lay vegetarian eggs, while those given all-organic feed produce organic eggs. Another type of premium egg label found in grocery stores is omega-3 eggs. What is omega-3 and what are the wonders about them? Omega-3s fatty acid is a type of polyunsaturated fat, or healthy fat, with the function of protecting our heart. These health essentials are not naturally produced by our body, but derived from foods like salmon, certain types of oils and nuts and omega-3 eggs. Chicken farmers supplement canola oil, bran, kelp, flaxseed, marine algae, fish oil, or vitamin E in the feed to produce eggs enriched with omega-3 fatty acid content (Kathleen, 2005).

WATCH OUT FOR PITFALLS

Eggs are good, but things could go awry in the presence of missteps when handling them. Salmonella, a type of bacterium found in eggs, could result in illness if not handled properly. To ensure safe egg consumption, follow below tips listed by Centre for Disease Control and Prevention of the US (2011):

  • Refrigerate eggs at ≤4° C at all times. Purchase eggs that have been refrigerated.
  • Dispose of cracked or dirty eggs which are prone to or maybe symptom of Salmonella infection.
  • Clean hands and food contact surface areas (counter tops, cutlery, dishes and cutting boards) with soap and water after contact with raw eggs. Subsequently, disinfect them with a sanitising agent.
  • Fully cook eggs until both yolk and white are firm, to ensure they are sterilised. Recipes with egg content should be cooked to an internal temperature of 71°C.
  • Consume eggs right away after cooking, eggs kept at room temperature for over 2 hours are rendered inedible.
  • Avoid consuming raw or undercooked eggs, especially highly susceptible groups like young children, the elderly and those contracting debilitating illness.
  • Keep unused or leftover egg-containing foods refrigerated immediately.
  • Consider buying pasteurised shell eggs.

EGGS – OUR BEST FRIEND

With all above said, eggs are simply a magical food brimming with wonders. They are tasty, appealing to even picky kids’ and adults’ taste bud and makes good ingredient that adds texture to baked goods. Adding up to its goodness is a long list of health benefits, all in exchange for few pennies. It is totally a shame to shun it under the influence of over-generic and fallacious claims about it. Just take note of the precautions, and bask in the wonders eggs bring! Bon appétit!

Brown Vs. White Egg Shells

The egg shell colour is not indicative of its quality or nutritional value. The colour is determined by the breed of the hen that laid it. White-feathered hens lay white-shelled eggs, while red-feathered hens lay brown-shelled eggs – as simple as that (Joseph, 2012)!

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