Most of us are egg lovers!
Did you know that the average person consumes about 280 eggs every year?
Globally, egg consumption varies significantly by region, as reported by the Food and Agriculture Organisation (FAO). In 2020, the average per capita consumption was approximately 153 eggs annually, resulting in an estimated global consumption of 1.2 trillion eggs worldwide.
If you are like me, you love eggs. Eggs are a popular food that many people enjoy. They are yummy and can be cooked in so many ways. But before you crack open that next egg, there are a few things you should know to stay healthy and safe.
This article is for everyone who loves eggs and wants to make sure they are eating them in a healthy way. We will discuss 5 important things to keep in mind when eating eggs, and by the end of this article, you will know how to enjoy your eggs while also taking care of your health.
5 Key Considerations for Egg Lovers
As an egg lover, keep the following in mind:
1. Nutrients
Eggs are packed with:
- Proteins: A single egg provides about 6 grams, making it a great protein source for muscle growth and repair.
- Vitamins: Eggs are rich in vitamins A, B12, D, and E, essential for maintaining healthy vision, brain function, bone health, and more.
- Minerals: Eggs contain minerals like iron, zinc, and selenium, supporting healthy blood, immunity, and thyroid function.
2. Cholesterol
Eggs do contain cholesterol, but it is important to note that not all cholesterol is bad. There are two types of cholesterol:
- High-density lipoprotein (HDL) – also known as the good cholesterol.
- Low-density lipoprotein (LDL) – also known as bad cholesterol.
Studies show that moderate egg consumption doesn’t significantly increase LDL levels in healthy individuals. However, if you have certain health conditions like heart disease, it is wise to consult your doctor.
3. Recommended Intake
Moderation is key when it comes to eggs. Health experts recommend limiting your intake to about 1-2 eggs per day. This amount provides nutritional benefits without overloading your cholesterol levels.
4. Eggs and Allergies
Some people just can’t eat eggs. It is an allergy, and it is pretty common, especially in kids. If you suspect an allergy to eggs, it is important to consult a doctor.
Symptoms of an egg allergy can range from mild (nausea, hives) to a very serious reaction called anaphylaxis.
5. Egg Storage and Handling
- Keep them cool: Always keep your eggs in the fridge at 40°F or below. Cold temperatures keep nasty bacteria like Salmonella away.
- Store them right: Put your eggs in that carton they came in and put it on a shelf in the fridge, not on the door. The door is more likely to have temperature changes.
- Handle raw eggs with care: Wash your hands before and after touching them. Don’t touch the white or the yolk raw, because it can have harmful bacteria.
- Check for bad eggs: Throw away any eggs with cracked or broken shells, or eggs that smell or look strange.
To check if an egg is good, fill a bowl or glass with about four inches of cold water and gently place your egg(s) inside.
- Very fresh eggs will sink to the bottom and lie flat on their sides.
- Eggs that are still good to eat will sink to the bottom but stand up on their small end. These eggs are not as fresh as the ones that lie flat, but they are still perfectly fine to eat. They may be easier to peel when hard-boiled, and the egg whites may be easier to whip.
- Eggs that are too old to eat will float to the surface. This is because they have an air pocket inside that makes them less dense than water. Discard any eggs that float to the surface.
Fun Fact
Eggs can pick up smells from other foods, so keep them away from things like onions or garlic in the fridge.
Conclusion
To wrap things up, let us look at a few important takeaways from this article:
- Eggs are packed with nutrients like protein, vitamins, and minerals.
- If you’re worried about cholesterol, just don’t eat too many (1-2 eggs a day is fine for most people).
- Be careful if you have allergies or other health issues that make eggs a no-go area.
- Store and handle your eggs properly to keep them safe and fresh.
Eggs are a great part of a healthy diet; with the following tips, you can enjoy eggs without any worries.
Here’s a friendly reminder: If you have any special health concerns or dietary restrictions, talk to your doctor. They can help you figure out how to eat eggs in a way that is best for you.
