Eggs are truly a marvel of nature.
High in protein, crammed with health benefiting nutrients, versatile and conveniently packaged in a persevering, protective shell.
Eggs are nutritional wonder. Here are a few eye opening facts about incredible, edible eggs.
1. Choline Rich
A nutrient only acknowledged as an essential part of your diet since 1998, choline effects liver function, brain development, muscle movement, and your metabolism.
Interestingly, cholinre is not classified as a mineral or vitamin; it’s “vitamin-like.” It can be found in eggs, liver, and cod.
2. Non-GMO & Hormone and Antibiotic Free
Have you seen packaging tout these properties and then charging a premium for their healthfulness? Don’t buy it, literally.
These are basic requirements for all egg hens set by the United States Food and Drug Administration.
Even the GM corn fed to the chickens does not pass into their eggs.
3. Eggshell Color
Brown eggs are more expensive, so you may have naturally assumed that they were marked up for their health benefit.
However, hens lay different colored eggs based on their genetics.
With all else being equal, blue eggs, brown eggs, and white eggs all have the same nutritional value.
4. Yolk Color
Yolk color can tell you about the hen’s life and the egg’s nutrition.
The deeper orange the colour, the more time the bird has spent outside, and the healthier its diet.
The more yellow the yolk is, the less the hen moved about and the less varied its diet. Look for orange yolks to check for quality.
5. Free-Range Eggs?
You can be forgiven if when you hear “free range,” you think of chickens, well…ranging freely. In order to be labeled “free range”, hens just need access to the outside.
But with factory-farm overcrowding, many never actually see the sun.
Instead, look for ‘pastured’ eggs which are from hens that spend most of their time outdoors.
6. Bioavailability
Bioavailability is how much of a nutrient our body can make use of from a food source.
While an egg white touts 3.6g of protein, just 88% is bioavailable.
That means 3.1g for your body. But a whole egg has 6g of protein with 100% bioavailability, meaning you get the whole 6g.
7. Raw Eggs
Trying to bulk up? Maybe you’re thinking to add a dozen raw eggs to your shake each morning!
Do that, and you will be getting less protein than if you had cooked the egg, just 51% of the protein is bioavailable in raw eggs.
Raw eggs may be more convenient and quicker to prep but are actually a relatively expensive way to get your protein.
Cooked eggs are safer, more nutritious, and more delicious.
8. Vitamin D
We’re so used to seeing foods fortified with vitamin D, it’s hard to remember its actually naturally occurring!
Along with fatty fish and beef livers, egg yolks are one of the few foods that provide enough vitamin D to be of note.
9. 1 in 20,000 Eggs
That’s how many eggs contain harmful bacteria.
That means the average consumer is likely to run into an egg with salmonella once every 84 years.
While this health concern might be blown out of proportion, practicing food safety and eating your eggs cooked will minimize the health risk even further.
10. Calcium
Some studies suggest that eggshells are an even better source of calcium than pure calcium carbonate.
Calcium reduces the risk of osteoporosis and may even help with joint health.
Make sure to boil your eggshells before you eat them, in case it’s that 1 in 20,000.
Conclusion
Eggs are a fantastic part of a balanced diet. The sheer versatility of these nutritionally packed delights make them a favorite with many athletes & families alike.
Enjoy these protein-packed snacks scrambled, poached, boiled, or fried!