All Things Eggs

Eggs are another one of those foods that have been demonized in the past. Now, with more research available, we have a better understanding of nutrients found in eggs and their benefits. Should eggs stay in our diet? Let’s dive into all things eggs:

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 Egg Terminology:
Companies seem to keep adding more and more new labels to their eggs, such as free-range and pasture-raised, but what do these mean? Let’s break down some of those labels:

• Conventional: Hens are kept in cages with access to food and water. This type of housing allows for more efficient production of eggs. 

 

• Cage-free: Hens can move around in indoor houses and have access to fresh food and water. Hens must have access to enrichment (scratch areas, perches, and nests), litter, protection from predators, and be able to move around freely in the barn.

 

• Free-range: Hens have access to the outdoors, but there are no specific guidelines as to what the space where they can range needs to look like. Farms can choose what their outdoor area consists of, and farms are not required to have third-party audits. 

 

• Pasture-raised: Hens have access to the outdoors and primarily graze on grass and bugs. Similar to free-range farms, farmers can choose what their outdoor area consists of, and farms are not required to have third-party audits. 

 

• Organic: Must meet the U.S. Department of Agriculture (USDA) standards to be considered organic, including having free-range hens fed with organic feed and not given any added growth hormone (although no feed is legally allowed to contain growth hormone, whether it’s organic or not). Organic eggs are more expensive than conventional ones, but both have similar nutrient profiles. These eggs must be antibiotic-free. 

 

• Antibiotic-free: Farmers choose not to use any antibiotics in feed or water when the hens are young or already laying eggs.

 

• Pasteurized: Eggs are heated to temperatures just below the coagulation point to destroy any pathogens found on the shell.  

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• Grading: Eggs are examined for both interior and exterior quality. Weight is not taken into consideration when determining the grade. In descending order of quality, eggs can be designated grade AA, A, or B. ​

 Will Eggs Raise My Cholesterol?
Eggs do contain some cholesterol, but current research suggests that cholesterol found in food has a small effect on cholesterol levels in the blood. Saturated and trans fats found in foods have been shown to have a much more significant impact on cholesterol production in the liver. Eggs are relatively low in saturated fat, containing only 1.5 grams per egg, compared to the 6.3 grams found in 1 tablespoon of butter. Other foods high in saturated fat include coconut oil, butter, bacon, cheese, sausage, and processed foods. Rather than avoiding eggs, consider what you are eating alongside your eggs or what you are cooking your eggs in. Eggs contain many beneficial nutrients that play diverse roles throughout the body.

 ​ Nutrients Found in Eggs:
  Eggs are packed full of nutrients. Here are a couple of star nutrients found in eggs:

• Choline: Eggs are a significant source of choline. Choline is used to form cell membranes, is a precursor for the neurotransmitter acetylcholine, and is vital for brain development and function, especially with early development during pregnancy. Choline is found in meat products, soybeans, and wheat germ. One egg provides 27% of the daily value. 

 

• Protein: Eggs are a good source of highly digestible protein, providing about 7 grams per egg. They are also a complete protein, meaning they contain all of the essential amino acids. We need essential amino acids from food as our bodies do not make them. This makes eggs a great food to start your day with!

 

• Vitamin A: This vitamin is vital for immune, reproductive, eye and skin health. One egg contains about 8% of your recommended daily intake. 

 

• Vitamin D: Eggs are one of a handful of foods that contain vitamin D, along with fatty fish (salmon, tuna, mackerel), sardines, mushrooms, and fortified dairy and soy products. Vitamin D is essential for bone, immune, mental, and muscle health. Normally, humans produce vitamin D when our skin is exposed to sunlight. In the PNW, we do not get enough sunlight from September to May, so our vitamin D production slows down. Wearing sunscreen is also a barrier to making vitamin D. Recommendations include spending 15-20 minutes in the sun without sunscreen before putting sunscreen on and supplementing with vitamin D during the colder months of the year. Check with your dietitian or doctor to see what dose of vitamin D is appropriate for you. 

 

• Vitamin B12: This vitamin is essential for immune and neurological health, repairing tissues in the body, and the production of red blood cells. It is found in animal products (meat, fish, eggs), fortified cereals, and nutritional yeast.

 

• Iron: This mineral has many functions and is vital for transporting oxygen around the body. Many people are deficient in iron as the body only absorbs a fraction of iron consumed at one time. Eating iron-containing foods in the same meal as certain foods can decrease that absorption further. These include foods high in:
  • calcium phytates (found in plant foods) 
  • polyphenols (found in green and black tea 
  • and oxalates (found in leafy greens, nuts, and beans) ​​
    
• Eating iron-rich foods with a vitamin C source (kiwi, citrus, bell peppers) can help increase iron absorption. One egg provides about 7% of your recommended daily intake.

 What’s up with the Avian Flu?
Avian flu, also known as the bird flu, is a virus that infects all birds, including chickens. It can cause mild to severe symptoms and can even be fatal to birds. Humans cannot get the avian flu from well-cooked eggs, as the cooking process kills the virus. The egg industry has many years of experience with this flu. Egg farmers work closely with the USDA, the Food and Drug Administration (FDA), and the World Health Organization (WHO) to identify and manage outbreaks.

Overall, eggs can make a great meal addition from a health perspective, in moderation of course. Eggs contain many nutrients that your body needs, many of which can only be found in a handful of foods. There are also infinite ways you can use eggs in your cooking. Here is a recipe that is simple, quick, delicious, and leaves plenty of room for creative personalization. Enjoy!

Veggie Scramble
Makes 4 servings

Ingredients:

• 2 tablespoons oil
• ½ medium onion, diced
• 3 green onion, chopped
• 1 red or orange bell pepper, diced
• 2 cups baby spinach
• 8 eggs, beaten
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• ½ cup shredded cheese ​

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Dice your onion and bell pepper and chop the green onion into ¼ inch pieces. Heat a
skillet over medium heat and add oil. Add diced onion and the green onions. Saute until softened, about 4 minutes. Add bell pepper and spinach, and saute for another 3 minutes. When all veggies have softened, add in your beaten eggs. Add salt and pepper. Reduce heat to low and stir. Cook until eggs have set into curds. Add salt and pepper. Sprinkle with cheese and stir (optional). Enjoy!

Nutrition per serving: 289 calories, 17g protein, 7g carbohydrates, 2g fiber, 21g fat, 550g sodium

Anca Soloschi, SPU Intern

References:

• Egg terms. United Egg Producers. December 14, 2017. Accessed November 1, 2023. https://unitedegg.com/egg-terms/. 

• Nutrients & vitamins in eggs: 13 essential nutrients. Australian Eggs. October 22, 2019. Accessed November 1, 2023. https://www.australianeggs.org.au/nutrition/nutrients-and-vitamins. 

• Smolders L, de Wit NJW, Balvers MGJ, Obeid R, Vissers MMM, Esser D. Natural choline from egg yolk phospholipids is more efficiently absorbed compared with choline bitartrate; outcomes of a randomized trial in healthy adults. Nutrients. November 13, 2019. Accessed November 1, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893749/. 

• Office of dietary supplements - choline. NIH Office of Dietary Supplements. Accessed November 1, 2023. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/. 

• Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients. July 15, 2022. Accessed November 1, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/. 

• Less sun, no worries: Balancing a vitamin D deficit. Newsroom. December 21, 2021. Accessed November 1, 2023. https://newsroom.uw.edu/resource/less-sun-no-worries-balancing-vitamin-d-deficit. 

• Ems T, St. Lucia K, Huecker M. Biochemistry, iron absorption - statpearls - NCBI bookshelf. National Library of Medicine. April 17, 2023. Accessed November 1, 2023. https://www.ncbi.nlm.nih.gov/books/NBK448204/.

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• Are eggs risky for heart health? Harvard Health. December 14, 2021. Accessed November 1, 2023. https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health.