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Good for growth, strong bones, protein and minerals.
Eggs are a simple, quick and inexpensive source of good balanced nutrition, suitable for all age groups.
Eggs are very versatile in cookery, and can be used in almost all types of recipe, such as starters, main courses and desserts, snacks, cakes, breakfast, lunch, dinner and supper.
Rich in protein, vitamins A, B2, B12, calcium and zinc, they should form a staple part of anyone’s diet unless they’re allergic to them.
Six eggs a week provides a powerhouse of vital nutrients. Egg yolk contains vitamins A, B and D, while the egg white (albumen) is a valuable source of protein and minerals like Calcium, Iron, Zinc and Phosphorus. Vegetarians or vegans who do not wish to eat eggs should get these nutrients from alternative sources.
There is no nutritional difference between white and brown eggs; the colour is due to the food that the chicken eats. Young hens often lay eggs with double yolks, but this doesn't usually last; once they get a little older, they will lay mostly single yolked eggs until they get towards the end of their productive life, when they will sometimes lay very large eggs with double yolks.
Tips
- If you want to know how fresh your egg is, drop it carefully into a glass of water. A fresh egg will sink, as the air space at the wide end has not fully developed; once the egg is a few days old, the air space is larger and the egg will float.
- A fresh egg is best for frying, or for use if you need to seperate the yolk from the white, as the membrane is stronger. A fresh egg is lesss likely to break the yolk in the pan.
- An older egg is best for boiling, as the well developed air space will make it easier to peel the shell off for use in egg mayonnaise, etc.
- Egg shells are porous (which allows the air space to develop); this means they can pick up odours from other foods and so should not be stored together with strong foods such as garlic, apples or onions. This property is used to advantage in producing the chinese 'Hundred year old' eggs, which are in fact buried in flavoured sand for a few weeks to absorb their distinctive flavour.
Cautions
Eggs can carry diseases like Salmonella, so should always be cooked before eating to be safe.
Egg yolks contain cholesterol, too much of which can lead to hardening of the arteries (Atherosclerosis), so don't eat too many.
Some people can develop allergies to eggs. Try our Egg-free diet if affected.
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