“An egg is part of a healthy diet. Eggs provide an interesting combination of essential nutrients for little money. They are also easy and quick to prepare and relatively long in the refrigerator. They should, however, with care and hygiene are handled, prepared and preserved. ”

Nutritional composition

Bringing important nutrients to eggs?

Eggs provide an interesting combination of nutrients. They are nutrient dense food. An egg takes 10 essential nutrients in appropriate amounts to only about 90 calories (about 5% of the average recommended amount of energy per day).
Eggs are rich in proteins of the highest quality: they contain all the essential amino acids in a good relationship and deliver the body to major construction and maintenance materials.

In an egg about 7 g fat and 200 mg of cholesterol. Fat and cholesterol are only in the yolk, not the white of egg. Approximately 2 / 3 of the fatty acids present are of the unsaturated type.
Eggs are rich in monounsaturated fatty acids but also phosphorus and vitamins D, B2 and B12 and are a source of iron, zinc, selenium and vitamin A.

Eggs are among the few foods naturally high in vitamin D, a nutrient whose intake in many Western countries to limit or below par show. Lutein and zeaxanthin in egg yolk are bioactive substances belonging to the carotenoid. They have antioxidant properties.There are indications that they could protect against age-related eye diseases like cataracts and macular degeneration.

Are there eggs contain cholesterol?

An egg without cholesterol does not exist. Among other food components contribute to the natural cholesterol in an egg to the fact that after fertilization there is a chick can develop. Eggs were always infertile eggs. The only way to get eggs with less cholesterol in the yolk reduce this automatically means the total weight of the egg.

Yes, because they are much smaller than a chicken egg. Comparatively, however, they contain much cholesterol.
The fatty acid composition of an egg can still be changed through amendments to the chicken feed (see “What is the added value of” designer “eggs?”).

Includes a cooked egg cholesterol less than a raw egg?

No. Cholesterol levels in various simple Egg preparations is similar.
In Egg preparations where other cholesterol-containing foods such as cream or shrimp are added, will further increase the cholesterol level naturally.
Want a healthy Egg really on the table, make sure also not to much (saturated) fat and salt to add. Take for example an omelet earlier season with fresh herbs and vegetables.

An egg is a source of calcium?

No, in the edible portion of eggs – the egg white and yolk – but is low in calcium (55 mg per egg).
The shell contains a lot of calcium but is not edible.

Eggs are a cheap source of protein?

An egg is an important nutritional contribution to the diet for a low cost. Compared with other high quality sources of protein include eggs among the cheapest sources of protein.
They are also a cheap source of vitamins A, B2 and B12 and iron.

What is the added value of “designer” eggs?

The composition of eggs can vary depending on the feed that the chickens get, eg maize, sunflower seeds, with 4 grains. The effect of such feeds on the nutrient composition of eggs remains limited. Corn Eggs are therefore not particularly healthier than, say 4-grain eggs.

The main change is obtained by omega 3-rich ingredients to the traditional chicken feed to add (eg via linseed, seaweed, fish oil). This does not change the cholesterol and fat content of a little egg, but the fatty acid composition.
Depending on the enrichment of the used chicken feed, an omega 3-rich egg 6 to 13 times more heart-friendly omega-3 fatty acid DHA (docosahexaenoic acid) and contain one fifth to one third of the minimum recommended amount of omega-3 fatty acids make. This is useful but not sufficient. Supplement other sources of omega-3 fatty acids such as oily fish, walnuts, green vegetables and oils rich in alpha-linolenic acid or other products enriched with omega-3 fatty acids remains necessary.

Eggs and health

What about eggs, cholesterol and heart disease?

Too much cholesterol in the body is harmful and increases in combination with other risk factors such as smoking, hypertension, physical inactivity, obesity and type 2 diabetes the risk of heart disease.
Research into the specific effect of eggs on serum cholesterol and the risk of heart disease has different findings.

Most studies of the last 10 years in healthy subjects found no significant direct link between egg consumption and increased blood cholesterol and an increased risk of cardiovascular disease.

From other observational studies indicates that there is still some reason to the consumption of eggs and other cholesterol-rich foods to limit, namely diabetics and those with familial hypercholesterolemia. In these subgroups is a clear correlation between the intake of more than seven eggs a week and an increased risk of cardiovascular disease.
Since at the population level is not always possible to distinguish between those who supposedly is or is not sensitive to dietary cholesterol is often advised as a precaution to not more than three eggs a week to take.

As part of a heart-healthy diet is increasingly focused on the importance of a healthy diet in general with special attention to the intake of saturated fatty acids. Saturated fatty acids through the food be taken have a much greater effect on blood cholesterol than dietary cholesterol.

Foods rich in saturated fatty acids are fatty meats and cheeses. You should therefore prefer the skinny types of butter, some margarines and all kinds of fatty and sugary snacks and snacks.
A heart-healthy diet also means every day enough fruits, vegetables and fiber rich foods eating, such as wholegrain cereals, oatmeal and legumes, fish and nuts regularly use and moderate alcohol containing beverages.

Should I beware of Salmonella Infection?

If your eggs properly store and prepare, you prevent infection by undesirable bacteria such as Salmonella. This also applies to other fresh foods. Some types of Salmonella can also develop inside the shell and especially in the yolk, but this is still very rare and much less than before. Cook eggs or baking kills the bacteria.

Certain groups such as young children, pregnant women, elderly and persons with compromised immune systems may experience more serious inconvenience of food poisoning. Why should not they use homemade dishes in which raw eggs are processed and which are not subsequently heated (eg mayonnaise, mousse, tiramisu, chocolate mousse).

Practical recommendation

Eggs fit into a healthy diet?

Yes. Eggs are part of the active food: they belong to the group meat, fish, eggs, and substitutes in an amount of 100 g per day contribute to good nutrition (13). The Belgian Health Council recommends no more than 300 mg of cholesterol per day taken through diet.
An egg yolk takes about 200 mg cholesterol. Taking into account the recommendations of the High Health Council and the fact that other animal products and foods prepared with eggs that make cholesterol, a healthy diet, there is room for about three eggs a week.

Based on the results of recent studies indicate several health organizations, including British and American, that in the context of a healthy diet for healthy individuals is generally no objection to an average of one egg per day (see “What about Eggs, cholesterol and heart disease? “).
An egg cholesterol but also provides essential voedingsstoffen1 also important. For diabetics and those with familial hypercholesterolemia remain more restrictive recommendations needed.

 An egg at breakfast: a good idea?

Eggs because of their high protein content contribute to a higher saturation so you get to the next meal less hungry. Occasionally an egg for breakfast in place of other savory or sweet fillings can be as calorie intake at lunch may help keep under control.

Variation in the diet, including at breakfast, finally remains important and any exaggeration is not recommended. There is evidence that consumption of more than 7 eggs a week, the risk of type 2 diabetes may increase. This relates to results from observational studies. For more accurate information and any proof of this is more controlled intervention studies are needed.

Should I just use the egg white?
The egg white is free of fat and cholesterol. One egg yolk contains an average of 200 mg of cholesterol but also most of the proteins, vitamins, minerals and bioactive compounds. The presence of fat in the egg yolk enhances the bioavailability of fat-soluble carotenoids lutein and zeaxanthin.
Those who take only the white of egg, ignores these antioxidants and other important nutrients.

Purchases

How can I find out where an egg comes from?

Stamp on the egg is a code for traceability. The code starts with a digit from 0 to 3 and refers to the type of farming of laying hens (0: bio, 1: free-range, 2: free-range, 3: cage).Then follow the code of the country of origin eg BE: Belgium, NL: The Netherlands) and the number of the producer (granted by the Federal Agency of Food Agency)
Eggs are selected and packaged by weight (S, M, L or XL) and quality (A, B).Commercially, only of grade A eggs before. B eggs are processed into egg products industry. An egg of class A should look fine. The scale must be clean and undamaged. The yolk and white of the egg must be of impeccable quality.

Does the color of the egg matter?

The color of the shell is determined by the breed of the hen. This is hardly affects the composition and nutritional value of an egg. Ditto for the living conditions of laying hens (free running or in cages, with more or less space, natural or artificial).
The yolk from yellow to orange. This depends on the chicken feed. As more carotene in the diet is, the darker yolk.

Store

How do I save the best eggs?

Eggs you should keep cool and dry, preferably in their carton in the refrigerator and with the point downwards. Keep eggs away or display them from strong smelling foods like fish and garlic. Because eggs are rapidly to odors.

An egg is about four weeks, starting from laying. Hard boiled eggs should also be kept refrigerated and consumed within a week. When an egg is a crack increases (eg on the way home from the store), it is susceptible to spoilage bacteria. Break it so completely open, keep it longer than two days in a clean container and covered in the fridge and use it only for Egg preparations that are heated.

I recognize that fresh eggs?

Check the box laying. The law states that an egg from the laying date is 28 days. Also, keep the expiration date in the eye. As the egg is kept for longer, increasing the air space between the outer and inner shell membrane. In case of doubt, your driving test. An egg that floats in water with salt (80 g per liter) is not good. If you break a fresh egg, you see a solid round of egg yolk and translucent white that little bleed.

Prepare

How do I serve a perfect boiled egg?

Prick with a toothpick egg a hole in the rounded side of the egg to prevent it bursting during cooking. Put the eggs completely under water in the pan. Lower the heat once the water boils. In soft water boils, the eggs do not cook together piece. Let them scare after cooking them with cold water to rinse. Otherwise, the cooking process a few minutes.

If you cook eggs too long, there is around the yolk a greenish ring due to a reaction of iron and sulfur compounds. This looks less attractive. but is not harmful.

• A soft boiled egg: 3 to 4 minutes cooking
• A semi-soft boiled egg: 5 to 6 minutes cooking
• A hard-boiled egg: 8 minutes Cooking

Eggs in their shells can not be cooked in the microwave. Once the moisture in the egg reaches the boiling point, it evaporates. The steam carries the pressure formed in the egg rapidly until it explodes.

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