All posts tagged Eggs

Protein & Other Nutrients In An Egg

Published March 12, 2017 by teacher dahl

egg frame


A combination of amino acids, some of which are called essential because the human body needs them from the diet because it can’t synthesize them. Adequate dietary protein intake must include all the essential amino acids your body needs daily. The egg boasts them all: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. These amino acids are present in a pattern that matches very closely the pattern the human body needs, so the egg is often the measuring stick by which other protein foods are measured. In addition to the nine essential amino acids, there are nine other amino acids in an egg.
Many different ways to measure protein quality have been developed. According to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), whole egg, whey protein, casein and soy-protein concentrate all score 1 on a scale of 0 to 1. Whole egg exceeds all other protein foods tested with a score of 1.21 (above human needs) in the Amino Acid Score (AAS) rating system. At 3.8, the Protein Efficiency Ratio (PER) of eggs also outscores other proteins.

Altogether each Large egg provides a total of 6.29 grams of high-quality, complete protein. For this reason, eggs are classified with meat in the Protein Foods Group. One egg of any size equals one ounce of lean meat, poultry, fish or seafood. In addition to about 12.6% of the Daily Reference Value (DRV) for protein, a large egg provides varying amounts of many other nutrients, too.

The yolk, or yellow portion, of an egg makes up about 34% of the liquid weight of the egg. It contains all of the fat in the egg and a little less than half of the protein. The yolk of a large egg contains about 55 calories.
With the exception of niacin and riboflavin, the yolk contains a higher proportion of the egg’s vitamins than the white, including vitamins B6 and B12, folic acid, pantothenic acid and thiamin. All of the egg’s vitamins A, D, E and K are in the yolk. Egg yolks are one of the few foods naturally containing vitamin D. The yolk also contains more calcium, copper, iron, manganese, phosphorus, selenium and zinc than the white.
Double-yolked eggs are often produced by young hens whose egg production cycles are not yet completely synchronized. They’re often produced too, by hens which are old enough to produce extra large-sized eggs. Genetics is a factor, also. Occasionally a hen will produce double-yolked eggs throughout her egg-laying career. It’s rare, but not unusual, for a young hen to produce an egg with no yolk at all.It’s the yolk which is responsible for the egg’s emulsifying properties.
Yolk Color
Yolk color depends on the hen’s diet. If a hen eats plenty of yellow-orange plant pigments called xanthophylls, the xanthophylls will be deposited in the egg yolk. Hens fed mashes containing yellow corn or alfalfa meal lay eggs with medium yellow yolks, while those eating wheat or barley yield lighter-colored yolks. A colorless diet, such as white cornmeal, produces almost colorless yolks. Natural yellow-orange substances, such as marigold petals, may be added to light-colored feeds to enhance yolk color. Artificial color additives are not permitted. Most buyers in this country prefer gold or lemon-colored yolks. Yolk pigments are relatively stable and are not lost or changed in cooking.
Albumen – Also Known As Egg White.
Depending on the size of the egg, albumen accounts for most of an egg’s liquid weight, about 66%. The white contains more than half the egg’s total protein, a majority of the egg’s niacin, riboflavin, magnesium, potassium and sodium, and none of the fat. The white of a large egg contains about 17 calories.
Albumen color is opalescent and doesn’t appear white until an egg is beaten or cooked. The cloudy appearance comes from carbon dioxide. As eggs age, carbon dioxide escapes, so the albumen of older eggs is more transparent than that of fresher eggs.
The albumen consists of four alternating layers of thick and thin consistencies. From the yolk outward, they are designated as the inner thick or chalaziferous white, the inner thin white, the outer thick white and the outer thin white. As an egg ages, the egg white tends to thin out because its protein changes in character. That’s why fresh eggs sit up tall and firm in the pan while older ones tend to spread out.
When you beat egg white vigorously, it foams and increases in volume six to eight times. Egg foams are essential for making meringues, puffy omelets, soufflés, angel food and sponge cakes.






Seven (7) Reasons You Should Start Eating Eggs

Published November 19, 2014 by teacher dahl

eggs pix

Eating more eggs is a great way to give you a healthy boost. If you are not keen on eating eggs regularly, here are reasons why you should.
Pity the poor egg
There is a misguided belief that the cholesterol found in the yolk raises the cholesterol levels in your body and puts your health at risk. But good news for egg lovers: Research supporting the health a benefit of eggs is piling up and several studies including a recent one found no link in healthy people between eggs and either stroke or heart attack. It has debunked the myth of unhealthy eggs.
Supplies you with vitamins
One average- sized egg is packed with several vitamins essential to your health:
• Vitamin B2 or riboflavin- which helps your body to break down food into energy.
• Vitamin B12 or cobalamin is vital for producing red blood cells.
• Vitamin A or retinol- which is great for your eyesight.
• Vitamin E or tocopherol helps fight off the free radicals that can cause cellular and tissue damage, which might lead to cancer. Vitamins A and B2 are also important for cell growth. So make sure your kids are eating eggs regularly.

Supplies you with essential minerals
Eggs are packed with phosphorus, iron and zinc. These minerals are vital for your body. You need plenty of iron and not getting enough can leave you grumpy, feeling tired and run down. Zinc keeps your immune system in top form and helps your body convert food into energy. Phosphorus is important for healthy teeth and bones. There are some trace elements you need in small amounts in eggs such as iodine, useful for making thyroid hormones and selenium- an antioxidant that can help cut your risk of cancer.

Eggs Eggs may reduce your risk of cancer

Whole eggs are one of the best sources of the nutrient choline. One large egg has about 33 percent of your RDA. One study published this year found that women with a high intake of choline are 25 percent less likely to get breast cancer. Note that choline is found mostly in the yolk, so feel free to ditch the white omelets.

Eggs keep a good eyesight

Egg yolks are also high in zeaxanthin and lutein, both antioxidants that have been shown to ward off macular degeneration. So you will still be able to eyeball in your 80s.
An omelet a day can shrink your waist.
Researchers found that eating eggs for breakfast helps you limit calorie intake all day, by more than 401 calories. That means you can lose 3 pounds or more each month. This is probably because eggs keep you full for a long time and meaning you are less likely to succumb to a noon snack or stuff yourself at lunchtime.

Although eggs contain cholesterol, this is different from the cholesterol in your body. It is simply dietary cholesterol. Despite the past health recommendations, there is no evidence that eating eggs will increase levels of your blood cholesterol.

Your abs eat eggs up
These little orbs contain a certain sequence of amino acids which makes egg protein easy for your body to absorb. It means a hard boiled grade is an ideal food for muscle repairing after a butt busting exercises.


%d bloggers like this: