In what must be the biggest egg consumption weekend of the year, how about a look at the food value of that commercial symbol of Easter, the egg? Moms and dads across the country will be dutifully coloring, dyeing, dipping, dotting, you name it to a batch of hard-boiled eggs with their kids this weekend. A lot of those eggs will even be eaten. Are they worth eating? Aren’t they loaded with dangerous cholesterol? As it turns out, they are very worth eating and the cholesterol won’t hurt you. Read on.
I wrote this item on eating eggs last April.
I would like to offer a favorable word about the under-appreciated egg. Specifically, the chicken egg. I like eggs, and I hope I can convince you to include them in your diet. An egg is one of the most nutritious food items available. It is rich in minerals proteins, and vitamins, all of which are easily absorbed by the body, according to Organic Facts.
They are an excellent source of important minerals like calcium, iron, phosphorus, zinc and iodine.
I like my eggs hard-boiled. People have sharply mixed opinions on hard-boiled eggs. Some like them totally firm so that you can bounce them off the floor when the shell is removed. Others prefer variations all the way down to bordering on soft-boiled. The consistency of the yolk is the key; solid, runny, somewhere in between.
Many people don’t include eggs in their diet because of cholesterol fears. Some remove the yolks to reduce cholesterol. I think this is misguided. The yolk of the egg contains many excellent nutrients as well as cholesterol. Don’t forget that your body needs cholesterol to function. If you don’t have enough of it in your diet, your body will manufacture it. Organic Foods says, “Recent research has also shown that consuming eggs does not lead to increase in serum cholesterol levels.”
Getting back to the positive aspects of the Easter Egg, it has complete protein. The protein in an egg contains all the essential amino acids. Nothing further is needed for your body to derive the total benefit from its protein. This compares favorably with such obvious protein sources as meats, like beef. The Food Guide Pyramid actually lists eggs in the meat section.
Eggs are also a rich source of vitamins A, B, D and E as well as important minerals.
For the full nutritional benefit of the egg check out the NutritionData page.
The aforementioned Organic Facts says, “The nutritional value of eggs makes it good for immunity, strong vision, treatment of macular degeneration, cataract treatment, skin care, nervous system, strong bones, and blood formation. ”
I buy Grade A Large eggs at Costco. The nutritional breakdown of an (50g) egg is 70 calories, 4.5 grams of fat, 1.0 grams of saturated fat, 215 mg of cholesterol, 65 mg of sodium, 1 gram of carbohydrates, no fiber and 6 grams of protein.
I eat one hard-boiled egg every day. I am of the semi-firm yolk school. Mr. Lazy Cook brings a pot of water to a boil. Remove the eggs from the fridge. I use a slotted spoon to put six of the eggs into the boiling water. As soon as the boil returns, I cut the heat enough to keep it from boiling over. My eggs cook for 7 minutes and 20 seconds. When the timer goes off, I remove them and place them under cold running water in a pan and let the water run directly on them for several minutes to stop the cooking. This results in a semi-firm yolk that is slightly runny at its very center. Like I said, everyone has a different preference. If this sounds like it could work for you, check it out.
For the record, I cook up six eggs at a time and refrigerate them. I eat one a day, but only cook them once a week, insuring my reputation as Mr. Lazy Cook. Remember, a boiled egg is hard to beat.