Eat Right: Archive

Eggs are perennial harbingers of spring, associated with renewal and rebirth. From religious ceremony to children’s backyard hunts, eggs are key to seasonal tradition and celebration. More eggs are sold in the spring than at any other time of the year. The week after Easter is “National Egg Salad Week,” and May is “Egg Month,” so let’s dig in!

A Russian proverb says: “Love and eggs are best when they are fresh.” Thanks to Missouri egg producers, there are plenty of fresh eggs to love! With over 1.8 billion eggs produced annually, Missouri ranks 13th in national egg production.

Unfortunately, eggs have taken a beating in the media. Much maligned for their cholesterol content, we rarely hear about eggs’ unique health benefits. Yet the truth is, eggs are a near perfect food. Each is a nutritional powerhouse, providing an economical source of high-quality protein, plus an assortment of essential nutrients, including: vitamin A, riboflavin, folic acid, vitamin B12, vitamin D, calcium, iron and zinc.

The yolk, in particular, contains two important anti-oxidants: lutein and zeaxanthin. These compounds give the yolk its bright yellow color, and help protect our eyes against age-related macular degeneration -- the leading cause of blindness in older adults.

The yolk is also a rich source of choline, a vitamin necessary for fetal brain development and memory function later in life.

When it comes to cholesterol, let’s set the record straight. High blood cholesterol is a risk factor for heart disease. Because one large egg yolk contains over 200 milligrams of cholesterol, word spread that eggs were bad and needed to be eliminated from the diet. However, the amount of saturated fat in our diet has a much greater affect on our blood cholesterol than the cholesterol we get from foods. Keep in mind, too, that blood cholesterol is just one risk factor for heart disease. Smoking, lack of physical activity and low intake of fiber-rich whole grains, fruits, and vegetables greatly increase our risk.

Q. Is there a difference between brown, white and blue-shelled eggs?
A. The breed of the hen determines eggshell color. There is no significant difference in nutrient content among the eggs.

Q. What is the best way to store eggs?
A. Eggs are a “perishable” food. They are rich in protein and moisture; therefore, they can support bacterial growth. Store raw and cooked eggs in the refrigerator to keep them safe.

Q. What causes the greenish-gray ring around the yolk of my hard-cooked eggs?
A. The ring is caused by a chemical reaction between naturally occurring iron and sulfur -- it’s harmless, but unattractive. It forms when eggs are cooked too long, or held at too-high temperatures.

Q. Should I worry about Salmonella?
A. Very few eggs are contaminated with the Salmonella bacteria. However, simple measures will keep your family safe: refrigeration prevents the growth of Salmonella; and thorough cooking will kill the bacteria in the rare chance that it is present. To be safe, pregnant women, the elderly and chronically ill should make sure their egg yolks and whites are cooked till firm.

For additional safety information:
Call the USDA's meat and poultry hotline: 1-800-535-4555 on weekdays between 9:00 a.m. and 3:00 p.m.
Recipes: Visit the American Egg Board: www.aeb.org

Melinda Hemmelgarn is a Registered Dietitian and freelance writer based in Columbia, Missouri. If you have any concerns about your diet and health, please discuss them with your physician.

4. Turn off the heat. Remove pan from burner to prevent further boiling, and let the eggs stay covered in the hot water for about 15 minutes. (12 minutes for medium eggs; 18 minutes for Extra-Large)

7. Easy peel: crack shell by tapping gently all over. Roll egg between hands to loosen shell, then remove shell under running water.

		Eat Right: AgriMissouri!
		Eggs: More Than They’re Cracked Up to Be--That’s No Yolk! Melinda Hemmelgarn, M.S., R.D. Eggs are perennial harbingers of spring, associated with renewal and rebirth. From religious ceremony to children’s backyard hunts, eggs are key to seasonal tradition and celebration. More eggs are sold in the spring than at any other time of the year. The week after Easter is “National Egg Salad Week,” and May is “Egg Month,” so let’s dig in! A Russian proverb says: “Love and eggs are best when they are fresh.” Thanks to Missouri egg producers, there are plenty of fresh eggs to love! With over 1.8 billion eggs produced annually, Missouri ranks 13th in national egg production. Unfortunately, eggs have taken a beating in the media. Much maligned for their cholesterol content, we rarely hear about eggs’ unique health benefits. Yet the truth is, eggs are a near perfect food. Each is a nutritional powerhouse, providing an economical source of high-quality protein, plus an assortment of essential nutrients, including: vitamin A, riboflavin, folic acid, vitamin B12, vitamin D, calcium, iron and zinc. The yolk, in particular, contains two important anti-oxidants: lutein and zeaxanthin. These compounds give the yolk its bright yellow color, and help protect our eyes against age-related macular degeneration -- the leading cause of blindness in older adults. The yolk is also a rich source of choline, a vitamin necessary for fetal brain development and memory function later in life. When it comes to cholesterol, let’s set the record straight. High blood cholesterol is a risk factor for heart disease. Because one large egg yolk contains over 200 milligrams of cholesterol, word spread that eggs were bad and needed to be eliminated from the diet. However, the amount of saturated fat in our diet has a much greater affect on our blood cholesterol than the cholesterol we get from foods. Keep in mind, too, that blood cholesterol is just one risk factor for heart disease. Smoking, lack of physical activity and low intake of fiber-rich whole grains, fruits, and vegetables greatly increase our risk. Here are answers to frequently asked questions about eggs: Q. Is there a difference between brown, white and blue-shelled eggs? A. The breed of the hen determines eggshell color. There is no significant difference in nutrient content among the eggs. Q. What is the best way to store eggs? A. Eggs are a “perishable” food. They are rich in protein and moisture; therefore, they can support bacterial growth. Store raw and cooked eggs in the refrigerator to keep them safe. Q. What causes the greenish-gray ring around the yolk of my hard-cooked eggs? A. The ring is caused by a chemical reaction between naturally occurring iron and sulfur -- it’s harmless, but unattractive. It forms when eggs are cooked too long, or held at too-high temperatures. Q. Should I worry about Salmonella? A. Very few eggs are contaminated with the Salmonella bacteria. However, simple measures will keep your family safe: refrigeration prevents the growth of Salmonella; and thorough cooking will kill the bacteria in the rare chance that it is present. To be safe, pregnant women, the elderly and chronically ill should make sure their egg yolks and whites are cooked till firm. For additional safety information: Call the USDA's meat and poultry hotline: 1-800-535-4555 on weekdays between 9:00 a.m. and 3:00 p.m. Recipes: Visit the American Egg Board: www.aeb.org Melinda Hemmelgarn is a Registered Dietitian and freelance writer based in Columbia, Missouri. If you have any concerns about your diet and health, please discuss them with your physician. Recipe: Sure-Fire Hard-Cooked Eggs For perfect hard-cooked eggs, follow these simple steps: 1. Place a single layer of large eggs in a saucepan. 2. Cover eggs with at least one inch of tap water. 3. Cover the pan and quickly bring to just boiling. 4. Turn off the heat. Remove pan from burner to prevent further boiling, and let the eggs stay covered in the hot water for about 15 minutes. (12 minutes for medium eggs; 18 minutes for Extra-Large) 5. When time is up, run cold water over eggs or place them in ice water until completely cooled. 6. Store hard-cooked eggs in their shells in the refrigerator, and eat them within one week. 7. Easy peel: crack shell by tapping gently all over. Roll egg between hands to loosen shell, then remove shell under running water.