All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Beets

Berries

Bran

Broccoli

Brussels Sprouts

EGGS

Typical serving size:

1 egg

HOW THEY HARM

Allergies

Bacterial infection

WHAT THEY HEAL

Heart disease Cancer Cataracts and macular degeneration Nails and hair Memory When you think about eggs and health, the first thing that comes to mind is their high cholesterol content
But it turns out that eggs have gotten a bad rap; they don’t actually contribute to high blood cholesterol
In fact, eggs are an inexpensive source of many nutrients and come packaged in one of nature’s best designs
They’re portable, versatile, and delicious
A large egg contains about 75 calories, 5 g of fat, 1
5 g of saturated fat and 190 mg of cholesterol
Studies show that for most healthy people, it is saturated fat (found in fatty meat, chicken skin, full-fat dairy products, and coconut and hydrogenated vegetable oils) and trans fats (found in processed and snack foods) that have the greatest effect on blood cholesterol levels
In general, the cholesterol we get from our food (and that includes eggs) is not an important factor in raising blood cholesterol
There are, however, some people who are especially sensitive to cholesterol in foods
So if you have high cholesterol already, it’s generally suggested that you eat no more than three egg yolks a week
Only the yolks contain cholesterol
People with diabetes should also limit consumption

QUICK TIP:

Take the freshness test To check if an egg is fresh, place it in a bowl of cold water
Fresh eggs sink; stale eggs will float because air will have entered and increased the size of the air cell
Another way to tell a fresh egg from an old one is by breaking the shell and tipping the contents onto a plate: A fresh egg has a high, rounded yolk and the white is thick and gel-like
In an older egg, the yolk will be flatter and the white will be thin and spread widely

Health Benefits

Strengthens nails and hair
The zinc and iron in eggs can help your hair shine and your nails resist chipping
Prevents macular degeneration
The carotenoids lutein and zeaxanthin in eggs are linked to a reduced risk of age-related macular degeneration, which is a leading cause of loss of vision in older adults
Boosts brain health
Lecithin—a natural emulsifier found in eggs—is rich in choline, which helps to move cholesterol through the bloodstream, as well as aiding fat metabolism and repairing some types of neurological damage
Choline is thought to be important for early brain development and may improve memory later in life
Reduces risk of heart disease, cancer
Egg yolks are one of the few foods that contain vitamin D, which helps reduce the risks of some cancers and heart disease, can boost the immune system, and fight diabetes
Vitamin A, meanwhile, supports eye health while the B vitamins (especially vitamin B12) are essential for proper nerve function and vitamin E maintains muscles and red blood cells
Eggs are also a complete protein; they contain all nine of the essential amino acids that cannot be made by the body

Health Risks

Allergy trigger
Eggs are among the foods most likely to trigger allergic reactions
If you are allergic to eggs, be on the lookout for obvious sources, such as sauces and mayonnaise, pancakes and bakery items as well as ice cream
Check food labels, which must declare the presence of all ingredients derived from eggs
Avoid flu shots and other vaccines incubated in eggs

Old School

Avoid eggs because of cholesterol content

New Wisdom

Keep cholesterol in check by monitoring saturated fats
Salmonella risk
One egg in 7,000 may be found to harbor salmonella bacteria
Although the risk of food poisoning is relatively low these days, it is best to avoid eating raw or partly cooked eggs
People at special risk include the frail elderly, young children, pregnant women, and anyone with lowered immunity due to illness
If you are at risk, avoid Caesar salads, fresh mayonnaise, egg-based sauces and dressings, mousses, and ice cream
To be certain that eggs have been cooked for long enough, boil them for at least 4 minutes, poach them for 5 minutes
or fry them for 3 minutes
Both the yolk and the white should be firm
Omelets and scrambled eggs should be cooked until firm and not runny

Allergies

Poach eggs in the microwave for 1 minute on medium heat

Scramble with a little bit of cream cheese and fresh herbs

Top a piece of sourdough toast with grilled tomatoes, mushrooms, greens, and a poached egg

Buying Tip

s

Open the carton and make sure no eggs are cracked or stuck to the bottom

Brown eggs and white are equally nutritious; they simply come from different breeds of chickens

Free-range eggs may have slightly higher levels of carotenoids but otherwise are the same

Look for omega-3 enhanced eggs, which are laid by hens fed a diet high in omega-3 fats
Their yolks contain omega-3s, the polyunsaturated fats that are associated with lower risk of heart disease and stroke
These eggs are low in saturated fat and are a better source of vitamin E than regular eggs

Storing Tips

Keep eggs in the main part of the refrigerator, which is cooler than the shelves on the inside of the door

Store the pointed end of the egg down, so that the yolk remains centered in the shell away from the air pocket at the larger end

Refrigerated eggs can be kept safely for up to 3 weeks

Eggs age more in one day at room temperature than in one week in the refrigerator