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Making the Best of Eggs

Updated on August 13, 2011

breakfast for dinner by familybudgetkitchen

Economy: The United States produces about 70-80 billion eggs each year. Eggs are one of the most economical foods. What makes them so are their prices and the fact that they are not limited to breakfast only. Eggs make a perfect meal for lunch, dinner and snack time as well. They are convenient. Usually quick and easy and because they are so versatile, many flavors can be achieved with their use. They make great main dishes, appetizers, entrees and side dishes too.

Formula/Benefits: Since one egg is pretty much equal to one ounce of lean meat, it's a good reason to incorporate it as a main dish meal. The nutritional benefits of eggs are inclusive to the following:

*Good source of protein: An important part of each and every cell in the body and helps in the making of essential body chemicals.

*Riboflavin: Vitamin B2 - aids in cell health and maintenance and provides energy for the body.

*Choline: Helps to promote good neurological health. Egg yolk is one of the best sources.

*Vitamin A: Helps to promote healthy eyes/good vision and strengthening the immune system.

*Vitamin E: Antioxidant that helps to protect the tissues of the body from free radicals.

*Vitamin D: Promotes and maintains healthy blood vessels, bones and teeth. Aids with the absorption of calcium, guards against cancer and other diseases which may attack the immune system.

*Phosphorus: Found in the tissues of the nerves, cells and bone.

*Magnesium: Aids in the chemical reaction of the body, thus has been found to guard against migraines and promotes muscle and bone health.

*Iron: aka ferrous sulfate: Aids your hemoglobin to carry oxygen through the blood and to the tissues of the body. Also becomes a part of your myoglobin which helps the cells of the muscles store oxygen.

*Iodine: Aids in proper thyroid functioning and helps to prevent developmental delays.

*Calcium: The body utilizes the teeth and bones to store calcium and it promotes proper muscle and nerve functioning.

NOTE: Eggs are known to contain most all of the necessary nutrients the body needs, except Vitamin C. Also, different brands of eggs may vary in the percentage content of vitamins (especially Vitamin E), saturated fats, cholesterol and some may contain more or less of Omega 3.

What does your egg look like: Blood spots on eggs (usually found on the yolk is due to a ruptured blood vessel during the farming of the egg. Some may wish not to eat the egg because of the blood spot, but sources say it indicates it means the eggs are fresh. The spot can be removed if you so desire and they are still fit for consumption. They can remain fresh for 4-5 weeks in their carts. Hard boiled eggs should be eaten within one week. Do not freeze your eggs.

The whites of a hard cooked egg may darken when cooked in water with a high iron content. You can aid in keeping your eggs from becoming discolored by quickly cooling them after boiling. Once your eggs are cooked, you do not want them to sit long as they may turn green. This is because of chemical changes and also occurs if eggs are cooked at high temperatures. They should be consumed within one hour (this includes from preparation time to the time of eating them - to avoid food poisoning).

Organic Eggs


Organic eggs are from hens who have not fed on such chemicals as pesticides and fertilizers. These eggs are more expensive but still economical.

When purchasing eggs, look for the grade, size and the expiration date. Look for shells that are whole, not cracked, as this increases the spoilage rate and the possibility of the egg being or becoming diseased. Also, eggs absorb extremely well, so do not store then near onions or fish or any other strong aromatic food source as they will take on their aroma and possibly alter the taste of the eggs.

Note: Although eggs are nutritious, please follow your physician's orders if you have been placed on an egg restricted or limited diet. Many people are allergic to eggs due to certain health conditions or other indications. If you experience any allergic reactions, including but not limited to anaphylactic shock, see a physician immediately or dial 911.


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    • Support Med. profile image

      Support Med. 6 years ago from Michigan

      Lady_E: How's it going? Glad you enjoyed the hub - yeah, those red dots (even with knowledge) will sort of make you think twice - not certain if I'll keep the egg myself - thank goodness you don't see those spots often. Hope you are enjoying your life!!!!

    • Lady_E profile image

      Elena 6 years ago from London, UK

      Thanks. I didn't know Eggs were so nutritional, as you noted one is equal to one ounce of lean meat. I am one of those people who throw away an egg if I see a spot of red in it. After reading this, I will think twice.

      Great Hub.

    • Support Med. profile image

      Support Med. 6 years ago from Michigan

      Coolmon2009: Thanks for visiting. Glad you liked the hub. Hope you have been doing well.

    • Coolmon2009 profile image

      Coolmon2009 6 years ago from Texas, USA

      I like your article and I will bookmark this one.