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Eggs
An egg is designed by nature to provide protein, vitamins and minerals for the developing chick. Despite widely publicized concern over cholesterol and salmonella, eggs remain a popular and inexpensive source of nourishment. Cooking does not alter their nutrient content significantly.
Eggs supply a multiplicity of vitamins and minerals. In particular, they are an excellent source of vitamin B12, which is vital for the nervous system, and are an important source of this vitamin for vegetarians.
The lecithin in egg yolks is also rich in choline, which is involved in the transport of cholesterol in the bloodstream and in fat metabolism. It is also an essential component of cell membranes and nervous tissue. Even though the body is able to make enough choline for its normal needs, it has been reported that additional amounts provided by the diet may be helpful in treating the accumulation of fat in the liver, as well as certain types of neurological damage.
Cholesterol concern
How many eggs is it safe to eat before the cholesterol contained in their yolks becomes a problem? The British Heart Foundation recommends eating no more than four eggs a week; the World Health Organization, however, suggests an upper limit of ten eggs per week from all sources, such as mayonnaise, biscuits, cakes and mousses.
A large egg contains 6-8g of protein and 5-7g of fat, of which less than 2g is saturated. A single egg yolk provides about 448mg of cholesterol. In Britain, the average daily cholesterol intake is 390mg for men, and 290mg for women. In fact, the greater health concern is not dietary cholesterol but excessive blood cholesterol manufactured by the liver from saturated fats. Consequently, the relatively high cholesterol content of eggs is only of concern to people who already have raised blood cholesterol levels.
Confusing egg labels
Labels such as farm or country fresh can conjure up misleading images - the hens that laid them may well have been raised in batteries. The term 'free range' may suggest chickens pecking freely in a farmyard, but by law in the UK, it can be applied to the eggs of any battery hens with daytime access to open runs.
The tags 'barn' or 'perchery' eggs can be similarly misleading. These are often laid by hens held in coops slightly less cramped than batteries, but without access to open-air runs.
Whatever the labelling, always reject any eggs that have cracked or blemished shells. It is a myth that brown eggs are better for you than white - both are equally nutritious.
Eggs should be stored in the main part of the refrigerator rather than in the fridge door. Keep them in a bowl so that the air can circulate freely, or, if they have not been date-stamped, in their original box so that you know how old they are. Store them with the pointed end down, so that the yolk remains centered in the egg away from the air pocket at the large end of the egg. They will keep for up to three weeks.
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