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5 good reasons for eating eggs

It was once said that “When there is an egg in the house, there’s a meal in the house” let’s see why?

1.Eggs are highly nutritious

Eggs are a natural whole food contributing, along with other protein rich foods, fruits and vegetables to a healthy balanced diet.
The high-quality protein found in eggs makes up 36% of the calories in a whole egg (6g protein/ 64kcals)

Eggs contain healthy Omega 3 fatty acids; choline; antioxidants; calcium; sodium; iodine; selenium; iron and zinc important for blood, bones and cellular health.

With an impressive line- up of water-soluble vitamins such as B group vitamins B12, thiamin, biotin and folate eggs aid nerve health and their fat-soluble vitamins A, D, E assist our eyes, skin and bone health.

Athletes might be interested to know that eggs are also a low energy source of the branched chain amino acid leucine that is important for muscle protein synthesis. 1

2.Eating eggs has little or no effect on blood cholesterol levels.

In fact, blood cholesterol is raised by eating too much saturated fat so just keep an eye on how you cook your eggs (use vegetable oil rather than lard, butter or coconut oil) also watch what you serve with your eggs. Such things as liver or processed meats such as ham, bacon and sausages will add more cholesterol to your diet than eating the egg itself.

Try adding more plant food when you next cook your eggs for breakfast such as tomatoes, mushrooms, avocado, baked beans and spinach.

The NZ Heart Foundation recommends that people with an increased risk of heart disease and Type 2 diabetes can eat up to six eggs per week as part of a heart-healthy diet.2

 

3.Eggs are easy to cook

Boiled, poached, scrambled or cooked in vegetable oil, eggs are quick and easy to prepare and very versatile. They can also add protein to non- meat meals when combined with vegetables to make omelet’s, frittatas or quiches.

The texture of eggs can be easily adapted to the needs of the palate.

Soft enough to be swallowed with very little chewing and easily added to custards or baking eggs can be easily chewed by children, the elderly or people with chewing difficulties such following surgery to head or neck, radiotherapy, dental interventions, dry mouth syndrome etc.
For people wanting a meal with more texture then eggs can accompany meat, fish, potato cakes, pasta bakes or rice risottos


4.Eggs are a very cheap source of protein

When comparing the same amount of protein found in an egg (6g) with other protein food sources, eggs are very economical.

Foods containing 6 g of protein compared on cost

Food Total Cost Unit Cost
  $ cents
1 Egg, regular sized 3.72/doz 31
1/2 cup Baked beans 1.29/425g 37
25g Edam cheese 10.49/Kg 26
30g Beef mince 9.99/Kg 30
40g Red cod, fresh 19.79/Kg 79
25g Tuna, canned 1.99/95g 52
200ml Milk, whole 3.54/2L 35
60g Tofu 3.79/300g 75
35g Tempeh 5.99/250g 83
55g Walnuts 2.19/70g 172
35g Almonds 27.50/KG 96

Ref: Food works 2019; Pak n Save pricing 7 June 2021


5.Eggs and food safety

Do make sure your eggs are cooked. Dropping a raw egg into a milkshake is not recommended and also take care with mayonnaise, hollandaise sauce, Caesar dressing and some desserts especially if consuming these foods when out. The Australian government warn:

“There is a potential risk of illness from consumption of raw or lightly-cooked eggs, or consumption of uncooked foods containing raw egg. Unhygienic practices used by food handlers during preparation of food containing egg have been reported as contributing factors to the risk of salmonellosis.” 3 

Raw or very lightly cooked egg is also considered a high risk food for pregnant women but do still keep eating eggs during pregnancy (as these are a healthy protein rich food) just make sure that these are well cooked 4

Even if you have a strong family history of egg allergy the American Academy or Paediatrics advise that the avoidance of eggs during pregnancy or when breast feeding  does not prevent  atopic disease in children.

Recently published guidelines recommend that the early introduction (4-5month) of allergenic foods such as peanut and egg may prevent peanut and egg allergy in children at high risk 5

If you would like to know more about the topics discussed here or would like to assess the protein content of your diet the contact me for an online appointment.

For more egg information and recipes visit https://eggs.org.nz

 

References

  1. Berger, S., et al., Dietary cholesterol and cardiovascular disease: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 2015. 102(2): p. 276-94.
  2. Eggs and heart health https://assets.heartfoundation.org.nz/documents/shop/submissions/eggs-position-statement.pdf?1622892746
  3. Safe handling of eggs and produce containing eggs. 18/5/21 https://ww2.health.wa.gov.au/Articles/S_T/Safe-Handling-of-Eggs-and-Products-Containing-Eggs
  4. Food and pregnancy https://www.mpi.govt.nz/food-safety-home/food-pregnancy/
  5. Greer, FR; Sicherer, SH; Burks, HW; The effects of early nutritional intervention on the development of atopic disease in infants and children: The role of maternal dietary restriction, breastfeeding, hydrolysed formulas and timing of introduction of allergenic complementary foods. Paediatrics 2019 April:143(4)

About the author View all

Lea Stening

Lea is one of New Zealand’s leading paediatric dietitians and also specialises in Sports Nutrition. She has specialised in Paediatric Nutrition for 31 years and in 1985 was the first paediatric dietitian to enter private practice in New Zealand. Lea helps families through her private consultations, public lectures, newspaper and magazine articles as well as television and radio interviews. Read more »

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