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Health and Eggs

1 - Eggs and Cholesterol:

Eggs are an excellent source of the vitamins riboflavin (B2), folate, B12, D, and E. It also contains all the essential amino acids in the correct proportions and a good source of protein. Not to mention that the yolks contain the same iron found in meat, and it is easily absorbed by the body. Eggs also contain a number of vitamins and minerals such as: Thiamine (B1), B6, phosphorus, and zinc. Most of the vitamins and minerals are found in the yolk, but the white is also a good source of protein. The beauty of the egg's white is that it contains little fat and no cholesterol.

But unfortunately, the same is not true for our friend yolk. The intake of cholesterol should still be less than 200mg per day, which is the size of a small egg. Researchers have determined that saturated fat has more of an impact on blood-cholesterol levels than eating foods high in dietary cholesterol. The American Heart Association still recommends control on egg's intake. Always cut on egg's yolk if you are eating a diet that contains saturated fat or cholesterol.

The good side of the egg is that there is not restriction for the number of egg's white, just avoid adding saturated fat into the egg, and everything will be in control. For example, many people make omelets with 3 whites and only one yolk, and the taste does not change much at all. But the cholesterol is one third of the regular omelet.

2- Eggs and Salmonella:

I am semi-vegetarian, I do not eat chicken, but I eat eggs. So, I should not worry about salmonella. Wrong, 1 in 20,000 eggs in the US is contaminated with salmonella. So if you have the following symptoms: Abdominal pain, vomiting, and diarrhea, you might have the symptoms of salmonella. In order to minimize your risks, always store your eggs in the refrigerator and cook them well. Be careful with homemade salad dressing and mayonnaise that contain raw eggs. Avoid feeding infants, pregnant women, and elderly raw eggs, they are at greater risk to contract salmonella if the egg is infected.

Nutrihand Editorial Staff, April 2007. Last update, August 2008


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