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Eggs: Everything they haven’t told you about this superfood

Estimated reading time: 2 minute(s)

I honestly believe that eggs are one of the best foods in existence. They are loaded with nutrients: High biological value proteins, healthy fats, essential amino acids, vitamins (A, B, D, and E), and minerals such as iron, phosphorus, selenium, choline, and antioxidants.

What I like most about eggs is that they combine high doses of protein with fat– this is the perfect combo to alleviate hunger.  This is most certainly why they are such a popular breakfast choice, as they provide us with a boost of energy, and are able to fight off hunger pains until lunch.

Not All Eggs Are Created Equal 

Yes, eggs are wonderful, but be careful! Not all of them are the same- it depends a lot on the quality of life of the hens and what they were fed. I suggest first checking the number that is marked on the egg

Choose eggs with the numbers 0 or 1: these are organic. Eggs from free-range hens that have not been giving steroids or other boosters. 

Discard eggs marked with the number 2 or 3:these come from caged hens. There are already studies showing how this negatively affects the quality of eggs, they may have the same amount of protein but the quality isn’t the same. Most importantly is the hen’s diet, this is what influences the amount of fatty acid, trace elements, and vitamins in the egg. Free-range hens have access to pastures and insects… which improve the nutritional value of their eggs. 

Benefits of Eggs: 

  • Protect the heart: The protein they contain prevent clots from forming and reduces the risk of a heart attack.
  • Reduces inflammation: This superfood helps fight against fatty liver and helps to prevent diabetes, metabolic syndrome, and Alzheimer’s disease. It is a natural anti-inflammatory. 
  • Keeps your bones strong: as a good source of vitamin D and minerals such as calcium, phosphorus, and magnesium, eggs are key to good bone health…
  • Improves vision: egg yolk contains lutein and zeaxanthin, two carotenoids that prevent the onset of cataracts and macular degeneration.
  • Helps prevent anemia: eggs are a good shield against iron deficiency and megaloblastic anemia as they contain higher amounts of iron and B vitamins.
  • Helps to maintain a healthy weight: It’s been proven that people who eat eggs for breakfast snack less between meals which helps to maintain a healthy weight. Eggs have the perfect amount of protein and fat to fight off cravings. 

The Parts of An Egg: 

Egg whites have long been considered the best part of an egg as it has fewer calories than the yolk. However, I wouldn’t be so quick to judge, as actually, the majority of an egg’s nutritional value is in the yolk.  

The yolk contains fat, cholesterol, nutrients, calories, vitamins, minerals, choline, and vegetable carotenoids all of which give it its yellow color. Everything the chicken embryo needs to grow

Egg whites are 80% water. They also contain proteins such as ovalbumin, and traces of vitamins, minerals, and glucose but they are nutritionally inferior.

How Many Eggs Can I Eat In A Day?

This is the million-dollar question! Doubts arose because not in the too distant past we believed that eggs (which contain a high percentage of cholesterol) increased blood cholesterol, which we now know isn’t true.

So, yes, you can eat them every day- even the kids. They are a superfood after all. 

1 egg a day is good, even 2. The Spanish Heart Foundation confirmed the benefits of eating eggs on a daily basis.  

Always Store Them In The Fridge 

You may have noticed that eggs at the supermarket are not kept in the fridge. The reason for this is that temperature changes are very hard on eggs.

Para no romper la cadena de frío, se almacenan a temperatura ambiente en las tiendas, pero al llegar a casa hay que meterlos en la nevera. Y nunca en el compartimento de la puerta, ya que es la zona que menos fría.  

So in order to not break the “cold chain” between when you buy them and take them home, the supermarkets have decided to store them at room temperature. However, you should put them in the fridge when you get home. The best place to store them in the fridge is in the door compartments because this is the least cold spot. It will keep them at a nice constant chilled temperature.  

The Egg Test:

The first thing is to look at the best-before date. To know whether the eggs are fresh or not you can do two tests:

  • Submerge them in water. If it floats throw it out; if it sinks you’re good to go! 
  • When frying them. The more centered the yolk is, the fresher the egg. 

My Favorite Egg Recipes: 

Eggs are not only delicious but very versatile. They can be used in so many recipes, in so many ways and they are easy to make. 

Layered Spanish Omelet

Benedict Eggs

Ratatouille with Eggs and Mozzarella

Goose Eggs with Truffle Sauce

Bacon and Egg Muffins 

Baked Avocado Stuffed with Egg 

Egg Porridge

Niklas Gustafson
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Niklas Gustafson

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