His EGGS-cellency Shows Off

Here are some essential health facts you should know about eggs

Health Benefits of Eggs

Eggs are nutrient dense. Very few foods will surpass eggs when it comes to the amount and variety of nutrients. Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorus and Selenium are among the nutrients present in sufficient amounts. Also found in acceptable amounts are Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

Eggs are a fantastic source of protein. They are a complete protein, meaning they contain all of the amino acids.

Egg white and egg yolk vary in their nutrient composition. So having a whole egg makes perfect sense in order to get such a wide array of nutrients.

The table below shows the difference in nutrient composition between egg yolk and egg white:

Nutrient	Egg Yolk	Egg White
Total Fat	90%	10%
Carotenoids	100%	0%
Omega-3 fats	100%	0%
Protein	40%	60%
Calcium, zinc, phosphorus, iron, copper	Greater than 90%	Less than 10%
Selenium	59%	41%
Magnesium, potassium, sodium	25%	75%
Manganese	70%	30%
Vitamin B1	75%	25%
Vitamin B2	38%	62%
Vitamin B3	10%	90%
Vitamins B5, B6, B12, folate, choline	Greater than 90%	Less than 10%
Biotin	80%	20%
Vitamins A, D, E, K	100%	0%
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How many eggs should you eat per day?

This isn’t a contest about who eats the most eggs. It’s a simple question. Some people believe that if you eat too many eggs, you will increase your cholesterol levels and risk of developing heart disease. This is NOT true. Cholesterol is an essential structural molecule seen in every living cell. Our own body (liver in particular) produces cholesterol. What nutrition experts have recently found out is that if you increase your cholesterol intake (the one mainly in eggs), you decrease your own production. You also give your liver a chance to rest a little.

In essence, the total amount of cholesterol in your body balances out and remains the same. Nice, huh? Wait, there’s actually more good news. For several years, we have been brainwashed into thinking that we should only eat the egg whites which contain less cholesterol. We discarded or left out the more nutrient dense part of the egg, the yolk. But now, as studies have shown, (and as the table above highlights) you can actually eat eggs without elevating your own cholesterol levels and gaining vital daily nutrients.

In conclusion, science says that up to THREE WHOLE EGGS PER DAY (standard-sized egg weighs around 53g in New Zealand and between 42g-50g in Australia) is considered healthy.

Note: A rare genetic disorder called familial hypercholesterolemia features high levels of cholesterol in the body. If this disorder runs in your family, your cholesterol levels should be strictly monitored by your healthcare provider. Sadly, eggs (especially egg yolk) are best restricted in your diet.

Where do your eggs come from?

The multitude of terms on egg cartons can leave you unsure or confused. You’ll find terms like free-range, cage-free, natural and many more. Of course, most of us just want the real deal and pray that they would just tell us the health benefit behind those confusing terms. Here are some of them:

Cage-free or Free-range eggs. The hens from which these eggs come from have access to the outside and amenities like perches, nest boxes, and scratching areas. Unfortunately, there are no standards as to how long they should be on the outside to be called cage-free or free-range. Also, these hens could be given antibiotics, fed with genetically modified crops and live in overcrowded situations.
Organic eggs. When something is organic it’s hard to go wrong. This is perhaps the healthiest set of eggs you can consume. The hens (and their eggs) are hormone-free, antibiotic-free and not fed with genetically modified crops. Hen feed is also free from pesticides and other harmful chemicals. These should end up on your plate.
Barn-raised eggs. The hens who lay these eggs are free to roam inside a barn. Scratching areas, perches, and nest boxes are also accessible, but the hens aren’t allowed to go outside the barn.
Hormone-free eggs. The feeds given to these hens don’t contain any hormones.

Eggs are so versatile! Different Ways You Can Enjoy and Prepare Eggs

Soft boiled	Tea eggs – popular in China as a snack
Hard boiled	Baked eggs
Scrambled	Eggnog – an established favourite during the winter holidays in the Northern Hemisphere
Egg Salad!	Quiche
Egg white AND yolk omelette	Egg frittata
Sunny side-up	Rolled omelette (tamagoyaki) – a favourite in Japan
Poached	Breakfast burrito
Devilled	Curried eggs – for curry lovers
Soup – drop the raw egg into any hot soup	How about an egg tortilla?
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There are no questions about it. Eggs are nutrient dense and should be a part of your daily diet. You can eat up to three whole eggs per day without feeling guilty. You don’t have to get rid of the egg yolk anymore, it’s where most of the nutrients are stored so eat em up! Yet another example of why eating a ‘whole food’ is best for our health. If you’re stuck for ideas, there are so many ways you can eat eggs which is what makes them so versatile. Don’t forget to go organic. Some even say eggs are pretty much the perfect food, we hope you’re beginning to understand why!