What You Need To Know About Eggs

October 31, 2017

I attended the World Egg Day 2017 celebration hosted by Bounty Fresh Eggs last October 12 and realized that I don't really know egg at all. During the Myth vs Truth, I only got one correct answer.  Well, I'm not an egg eater. I can survive a week without consuming a single egg. The reason why I don't care much about eggs. But after attending the celebration, I make sure I eat at least one egg a day.

What you need to know about eggs

 The golden yolk

The golden yolk has better nutritional value compared with the pale yellow yolk. It also indicates the excellent health and immune status of the laying hens. 

Rich source of protein

Eggs are very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2, B6, B12, vitamin D, zinc, iron, copper and selenium. The egg white also has lower amounts of fat and cholesterol.

Omega 3

Eggs rich in omega 3 are produced by hens fed with with a diet containing flaxseed. Omega 3 can assist with secondary prevention of coronary heart disease (CHD) and sudden cardiac death in patients with prevalent CHD and in patients with heart failure according to American Heart Association. Also, there is a positive association between omega 3 (EPA and DHA) and decreased risk of cognitive decline.

An egg a day is OK

How many eggs do you eat a day? Is it okay to eat more than one? 

The recommended limit of egg consumption (due to cholesterol content) is 300 mg for healthy individual while people with diabetes or heart disease factors are allowed 200 mg. A medium size egg has 187 mg of cholesterol.  It is also healthier to eat boiled or poached egg instead of fried egg.

Truth or Myth: Quail eggs have higher cholesterol content

A medium sized egg has 212 mg of cholesterol while one quail egg has 76 mg. The question is: how many quail eggs do you eat?

Truth or Myth: Brown eggs are better than white eggs

Brown and white eggs have the same nutritional value. Brown eggs are laid by bigger hens with red earlobes while white eggs are laid by smaller hens with white earlobes.

Green discoloration of egg yolk

Do you notice that sometimes the egg yolk is surrounded by a greenish discoloration? Does it denote spoilage? The answer is NO. Ferrous sulfate (green discoloration) is a chemical reaction when you overcooked the egg. When boiling eggs, 10 minutes is perfect.

Store eggs in the tray

Do you remove the eggs from the tray? I do. I put them on the egg compartment of the refrigerator. But did you know that storing the eggs in its tray protects the eggs from taking off odor and flavors from other food inside the refrigerator?

Wash eggs before storage

Do you wash the eggs before storage? If you do, you are removing the natural bloom on the surface of the shell that keeps out air and bacteria. It is important to leave the bloom intact to keep the eggs fresh longer.

Egg with blood spot

I have only encountered an egg with blood spot once. I discarded it. I though there's something wrong with the egg. I learned that eggs with blood spot is caused by the rupture of a blood vessel on the yolk surface during the formation of the egg. It is still safe to consume. 

Eggs for weight loss

Good news for us wanting to lose weight! The high quality of protein in egg helps keep people energized and feel fuller longer. Feeling full prevents you from snacking which reduces calorie intake.

Healthy pregnancy

Nutritional content of eggs can help prevent congenital disabilities such as spina bifida.

Egg consumption in the Philippines is not as high as the rest of the countries in Asia. Filipinos still believe that egg is bad for the health because of cholesterol. 

Is egg part of your daily diet? How many eggs do you consume in a day?