It's good for you

A good diet rich in protein and vitamins is essential for health. The chicken egg has been a typical food in Western diets for several centuries, and between the white and the yolk, we can get about 11 or 14 grams of protein, folic acid, carotenoids, calcium, selenium, riboflavin, vitamin D and healthy fatty acids. All these components have multiple health benefits.

Is there a difference between eating fresh farm eggs and store-bought eggs?

Yes, there is. 

First, farm fresh eggs are sold unwashed and unrefrigerated.

As a matter of fact, eggshells are made almost entirely of calcium carbonate (CaCO3) crystals and independently of size, color, or chicken breed they are porous, and each eggshell is covered with as many as 17,000 tiny pores and they are laid with a natural coating on the shell called the “bloom” or “cuticle”. This natural coating is the first line of defense in keeping air and bacteria out of the egg. It means that an unwashed egg keeps the natural line of defense and if the egg is washed, it has the cuticle removed and therefore need to be refrigerated.

Unwashed eggs will last around three weeks unrefrigerated and about three months or more in the refrigerator.

I feed my own flock with roasted eggshells for the hens Calcium needs, just like in the old days.

The proteins in fresh eggs are more intact than in industrial eggs, and since they have a thicker and firmer shell, they achieve greater water retention and protection of their respective proteins and functional properties. Also, fresh eggs have less saturated fat and cholesterol than store-bought ones, and contain up to 75% more beta carotene, 25% more vitamin E and higher levels of Omega-3.

Store eggs have more cholesterol and saturated fat than fresh eggs. Farms fresh eggs also contain 25% more vitamin E, 75% more beta carotene, and up to 20 times more Omega-3 fatty acids. The yolks are thicker, and their color is brighter, as well as tasting better.

Some benefits of eggs

Helps to increase brain health. This happens because the egg has in its composition a large amount of choline. This nutrient is very important for the production of cell membranes.

Consuming egg yolk is ideal to prevent vision problems such as cataracts, macular degeneration, or damage to the retina since egg yolk has lutein and zeaxanthin which is ideal to protect the eye.

They provide nutrients that support fetal development and are a healthy source of high-quality protein.

Why humans should eat more eggs?

Eggs are the most nutrient-dense of the foods we usually consume, and are especially rich in proteins of high biological value, with a profile of essential amino acids very close to that considered ideal for human beings.

Its high concentration of nutrients is accompanied by a low caloric intake, which highlights the importance of its consumption, not only in the diet of the general population, but especially in the diet of some groups with specific dietary needs such as children, adolescents, pregnant women, the elderly, and people on low-calorie diets.

Egg substitutes

Animal products such as chicken, beef and fish come closest to the nutritional value of eggs. Tuna and sardines are lower-priced animal proteins that provide essential amino acids. Turkey breast, as a sausage, can provide a certain amount of protein, although its sodium content is higher. If animal protein is not used, the substitution of eggs with other foods is based on the combination. To make up for its nutritional contribution, it is necessary to combine vegetables, legumes, and cereals.

How many eggs should children, youth, and adults eat?

It is difficult to give an exact number of how many eggs a child can eat per week, but there is no need to get fancy about whether it is 3 or 4 per week or even one per day. What is important in the diet is that it is healthy overall and that the child is offered a varied diet.

In the case of adults and teens, the amount varies according to their lifestyle. An athlete could consume 21 yolks per week and 30 whites without any problem. An average healthy adult might consume 14 to 15 eggs per week. For people who have diabetes and heart disease, it may be best to limit egg consumption to no more than three yolks per week.

There is a very complete study that talks in detail about how egg consumption can prevent diseases such as metabolic syndrome, and obesity, among others. You can read it here.

By wagnerkrohling, Kissimmee, FL, USA,

Copyright free, please just mention the source Wagner Krohling or @princessflock