Are Eggs the Perfect Food?

Over the years, the egg has been plagued with a bad reputation. As people became more conscious of their cholesterol levels in the 1980s, the egg was blamed for contributing to high cholesterol. While no food can be considered "perfect," scientific research has now shown that eggs are a part of a healthy, nutritious diet.

Nutrients

One large egg has 75 calories and is packed full of nutrients. Thirteen essential nutrients can be found in an egg. They are a good source of high-quality protein and an excellent source of choline and riboflavin. The egg's yolk contains choline, folate, lutein, zeaxanthin and vitamin D. Half of the high-quality protein contained in the egg is found in the yolk. The yolk also contains healthy monosaturated and polyunsaturated fats. The high proportion of nutrients to calories qualifies the egg as a nutrient dense food.

Weight Management

Popular diets such as The Atkins Diet and The South Beach diet recommend starting the day with a breakfast of eggs. This isn't just some diet fad. The protein in an egg helps you feel full longer because it takes longer for your body to break down protein into energy (compared to carbohydrates). One egg contains 6 g of protein or 12 percent of the Recommended Daily Value. Another thing that makes the protein found in eggs special is that it provides almost all of the essential amino acids our bodies require.

Cholesterol

Many adults who are concerned about their cholesterol levels are not sure if eggs can be part of their diet. However, 20 years' worth of research have shown no connection between the consumption of eggs and risk of heart disease. A 2007 study showed that eating eggs contributes less than 1 percent to the risk of heart disease, taking into account other factors. Choline, found in eggs, helps to break down homocysteine, an amino acid in the blood that might be associated with an increased risk of heart disease.

Safety

It is important to be careful when handling eggs because of the risk of salmonella contamination. The chance that an egg contains the salmonella bacteria is low, about 1 in 20,000 eggs. Nevertheless, proper handling reduces the risk of contracting a foodborne illness. The "sell by" date on egg cartons is important to note, and eggs that are properly stored in their cartons in the coldest area of the refrigerator can be eaten up to five weeks beyond this date.

Cooked egg dishes should be handled with caution as well as raw eggs. Any leftover mixtures or dishes should be covered or wrapped well. Do not leave egg dishes at room temperature for longer than two hours for preparation and serving. If there is no refrigeration, or the temperature is higher than 85 degrees F, eggs should be left out no longer than 30 minutes to one hour.

Egg Production

While there are nearly 200 breeds of chickens around the world, only a few produce enough eggs to be considered economically important. In the United States, most laying hens are Single-Comb White Leghorns. There are approximately 280 million laying hens producing eggs in the U.S. Each bird produces between 250 and 300 eggs per year. The U.S. produces nearly 10 percent of the world's supply of eggs.

References

• American Egg Board
• Egg Safety Center

Resources

• USDA Egg Products Preparation Fact Sheet