There are a lot of myths linked to egg consumption which makes us sometimes wonder whether eggs is really a healthy food to eat, but the truth is that the nutritional benefits of egg consumption for our health are proven by numerous studies.
Unlike what is thought, taking an egg a day does not increase cardiovascular risk and although it is a food that is rich in cholesterol, it does not increase the level of this indicator in the blood.
Egg is an inexpensive and indispensable food in any home with excellent nutritional properties.
Let´s have a look at those properties in order to understand the importance of eating eggs.
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Why are Eggs Healthy to Eat?
Eggs contain high levels of protein, vitamins and minerals. They are rich in lutein and zeaxanthin, two natural compounds with antioxidant effects that help reduce the risk of cataracts, age-related macular degeneration and coronary heart disease according to research.
Eggs also contains lecithin, a fatty substance that is essential in the body cells. It protects the organs and arteries from fat accumulation and improves brain function.
In addition, it limits intestinal absorption of cholesterol and is used to regulate liver and kidney function. Lecithin also promotes skin elasticity.
Other nutrients of eggs are biotin, a vitamin that protects the skin and hair, Riboflavin or vitamin B2, which promotes the formation of antibodies and red blood cells, as well as vitamin K which is key to maintaining healthy bones and heart.
Finally, eggs have minerals like phosphorus, selenium, iron and zinc.
How do we know Eggs are Fresh enough?
One of the most important aspects when consuming eggs is their freshness. But how do we know that they are fresh enough? Let´s have a look at some indicators.
If the yolk does not spread and the egg white is clear and translucent, then this is an indicator that the egg is fresh. But there’s a simpler trick! If the egg stays in the bottom when you dip it in water with 10% salt, then it’s fresh. If it floats, you should better not use it.
Just remember that if you are not ready to consume the eggs you have bought, always keep them in the fridge with their tip upwards.
What do those Egg Codes mean?
You may have noticed that there are some numbers on the eggs you buy, so if you have wondered what they mean, have in mind that these egg codes are numbered from 0 to 3 and indicate the type of the hen rearing.
So, let´s see what these numbers mean.
The 0: Ecological/ Organic produce eggs. The poultry have access to the outdoors and are not raised in cages. They eat organic feed and are not given antibiotics except for emergency cases like an outbreak of a disease or infection.
The 1: Free range eggs. The hens go outdoors and can dig and peck.
The 2: The chickens are reared in soil and move freely in a covered chicken coop.
The 3: Eggs of chickens reared in cage – The hens are housed in small groups and have nests for laying.
How many eggs can you eat?
Based on the fact that it is not good to abuse any food, an optimal egg consumption is between three to four eggs per week in its various variants although it should be remembered that fritters have more calories and fat.
At the time of cooking, you have to be especially careful with the levels of heat applied as it influences both the nutritional and health aspect of eggs.
Cook at a temperature of 70 degrees Celsius for at least two minutes to ensure the elimination of bacteria such as salmonella while preserving all their nutritional properties.
In conclusion, there is no doubt that eggs are healthy to eat but obviously you need to keep their consumption at a balanced level.