Eggs 101

Eggs are a great source of protein and contain a bunch of important nutrients like vitamin A, vitamin B12, and vitamin D (2)! Vitamin A boosts the immune system, supports people’s vision and helps the body function properly (3). Vitamin B12 keeps our blood cells healthy. Vitamin D helps the bones in our body in keeping them strong and healthy(4)! Eggs also contain a high amount of choline which is essential for our brain function and is used to build cell membranes (2).

The main components of an egg are the egg white, also called the albumen, which contains water and protein (where most of the protein of the egg comes from!)(6). Another main component of an egg is the egg yolk which contains water, protein, and fats. Other components of an egg like the chalaza, germinal disc and air cell all contribute to the egg’s structure. The chalaza is the ropy, twisted strands of egg white that are attached to the egg yolk. The germinal disc is the small circular spot on the egg yolk. The air cell is the pocket of air that is between the two shell membranes (6).

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There are myths about eggs that brown eggs are “healthier” than white eggs. The shell color of an egg indicates the breed of the hen that laid the egg and it has no effect on the nutrients or even the taste of the egg. Brown eggs and white eggs both contain 6g of protein, 5g of fat, and 180 mg of cholesterol (1). Brown eggs tend to cost more which leads  people to think that they are healthier. But in fact, the brown eggs actually cost more because the hen that lays them is larger and lays fewer eggs. 

Another myth about eggs is their contribution to high cholesterol (1).  Cholesterol in the body assists cell structures and aids in the production of hormones (2). High cholesterol is not always linked to eating eggs, and it has been found that 70% of the healthy population does not develop “bad” cholesterol from consuming eggs (2). So, yes eggs can raise our cholesterol levels. However, it doesn’t necessarily affect our “bad” cholesterol.

 Eggs are a delicious meal for breakfast paired with your favorite toast, bacon, fruit, etc!  The fun thing about eggs is that there are so many ways to cook them! Some ways include scrambling them, poaching them, hard-boiling them and frying them. My favorite way to eat eggs is in an omelette with spinach and cheese! There are so many different recipes that contain eggs in cooking and baking. Eggs have over 20 functions in cooking such as binding, thickening, tenderizing, emulsifying, and adding flavor and color (5). Eggs are usually essential in baked goods because of their various functions (5). Some baked goods made of eggs and/or egg whites are meringues, egg custard, and crème brulee. 

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Edited by preRD intern, Lauren Gatto

Written by Kaitlyn Czaplicki: Hello! My name is Kaitlyn Czaplicki and I am an aspiring Registered Dietitian! I am a rising Junior at Pennsylvania State University, studying Nutritional Sciences in the Dietetics Option! In my free time, I enjoy baking new recipes, cooking yummy meals, and exercising! 

References:

1.https://brightside.me/creativity-cooking/16-egg-myths-we-should-forget-about-in-the-21st-century-704160/

2.https://www.asweetpeachef.com/benefits-of-eggs/

3.https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

4.https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

5.https://www.saudereggs.com/blog/what-are-the-functions-of-eggs/

6. Science of Eggs: Anatomy of an Egg | Exploratorium

7.image 1: https://www.chickens.allotment-garden.org/eggs/structure-egg/

8.Image 2: https://in.pinterest.com/pin/384635624422142045/