An introduction to eggs
Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals. The yolk also contains cholesterol, fat-soluble vitamins (such as vitamins D and E) and essential fatty acids. Eggs are also an important and versatile ingredient for cooking, as their particular chemical make-up is literally the glue of many important baking reactions.
Since the domestication of the chicken,
people have been enjoying and nourishing themselves with eggs. As a long time
symbol of fertility and rebirth, the egg has taken its place in religious as
well as culinary history. In Christianity, the symbol of the decorated egg has
become synonymous with Easter. There are lots of different types of egg
available, the most commonly raised are chicken eggs while more gourmet choices
include duck, goose and quail eggs.
Nutritional highlights
Eggs are a very good source of inexpensive,
high-quality protein. More than half the protein of an egg is found in the egg
white, which also includes vitamin B2 and lower amounts of fat than
the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and
minerals such as zinc, iron and copper. Egg yolks contain more calories and fat
than the whites. They are a source of fat-soluble vitamins A, D, E and K and
lecithin, the compound that enables emulsification in recipes such as
hollandaise or mayonnaise.
Some brands of egg now contain omega-3 fatty
acids, depending on what the chickens have been fed (always check the box).
Eggs are regarded as a ‘complete’ source of protein as they contain all nine
essential amino acids, the ones we cannot synthesise in our bodies and must
obtain from our diet.
One medium egg (boiled) contains:
- 84 calories
- 8.3g protein
- 5.7g fat
- 1.6g sat fat
Did you know?
A study published in Paediatrics magazine has
suggested that giving young children just one egg a day for six months,
alongside a diet with reduced sugar-sweetened foods, may help them achieve a
healthy height and prevent stunting.
The cholesterol question
For years, eggs were considered more of a
health risk than a healthy food. This is because they were considered a
high-cholesterol food, so those with high cholesterol levels were advised to
avoid them. We now know that the cholesterol found in food has much less of an
effect on our blood cholesterol than the amount of saturated fat we eat
Eggs for health
Eggs are rich in several nutrients that promote heart health, such as betaine and choline. A recent study of nearly half a million people in China suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.
During pregnancy and breast feeding, an
adequate supply of choline is particularly important, since choline is
essential for normal brain development.
Eggs are a useful source of vitamin D,
which helps to protect bones and prevent osteoporosis and rickets.
Shop wisely, because the method of production – free range, organic or
barn-raised – can make a difference to vitamin D content. Eggs should
be included as part of a varied and balanced diet. They are filling, and when
enjoyed for breakfast, may help with weight management as part of a weight-loss
programme, as the high protein content helps us to feel fuller for longer.
How to select and store
Choose eggs from free-range or organically raised chickens. Eggs should always be visually inspected before buying. It is best to check for cracks or liquid in the box to ensure there are no broken ones. The million-dollar question? should you store your eggs in the fridge or keep them in the cupboard? For optimum quality and safety, you want to make sure your eggs are kept at a steady temperature below 20’C, so try to avoid moving them too often between very cold and very warm temperatures such as between a hot car and fridge, or fridge and hot kitchen.
If you have a cool pantry that doesn’t heat
up when the kitchen temperature rises, that’s fine for storing eggs but whilst
a regular kitchen cupboard may seem a relatively constant environment,
temperatures can still fluctuate when you're cooking things that produce a lot
of heat or steam.
Best practice is to store eggs in the
fridge; that way the temperature is always at a constant and your eggs will be
fresher! When you do get around to using them, try to leave the eggs out of the
fridge for around 30 minutes to bring them up to room temperature, otherwise
cooking times could change depending on how you’re using them.
Safety
The main safety concern used to be salmonella
food poisoning, but the Food Standards Agency (FSA) have recently changed their
guidelines on eating runny eggs. They now say that infants, children, pregnant
women and elderly people can safely eat raw or lightly cooked eggs that
are produced under the British Lion Code of Practice. .
Another safety concern regarding eggs is that they are a common food allergen, particularly among young children. See your GP if you have any concerns regarding allergies to eggs
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