As I am getting older, I have realised that I am what I eat.  I don’t eat a lot but I try to eat food filled with nutrients in order to help me fight not getting any infection or getting better quickly, when I do have a crisis.

Both the white and yolk of an egg are rich in nutrients – proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids. Eggs are also an important and versatile ingredient for cooking, as their particular chemical make up is literally the glue of many important baking reactions.

Since the domestication of the chicken, people have been enjoying and nourishing themselves with eggs. As a long time symbol of fertility and rebirth, the egg has taken its place in religious as well as culinary history. In Christianity, the symbol of the decorated egg has become synonymous with Easter. There are lots of different types of egg available, the most commonly raised are chicken eggs while more gourmet choices include duck, goose and quail eggs.

Nutritional highlights

Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites. They are a source of fat soluble vitamins A, D, E and K and lecithin – the compound that enables emulsification in recipes such as hollandaise or mayonnaise.

Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded a ‘complete’ source of protein as they contain all nine essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet.

Eggs are rich in several nutrients that promote heart health such as betaine and choline.  Experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.

Eggs are a useful source of Vitamin D which helps to protect bones, preventing osteoporosis and rickets. Shop wisely because the method of production – free range, organic or indoor raised can make a difference to vitamin D content. Eggs should be included as part of a varied and balanced diet. They are filling and the high protein content helps us to feel fuller for longer.

Quail eggs…

Quail eggs have a similar flavour to chicken eggs, but their petite size (five quail eggs are usually equal to one large chicken egg) and pretty, speckled shell have made them popular in gourmet cooking. The shells range in colour from dark brown to blue or white. Quail eggs are often hard-boiled and served with sea salt.  Quail eggs improve vision; the protein punch of these eggs can ensure healthy and normal growth of the body.  Studies have shown that adding these eggs to your diet can help eliminate toxins from the bloodstream, as they help to reduce the size of bladder and kidney stones. Quail eggs are filled with anti-oxidants.   Vitamin B found in quail eggs results in a boosted metabolic activity throughout the body, including hormonal and enzymatic function. The minerals and micronutrients found in these tiny eggs make them particularly good for an early morning surge of energy when paired with a source of protein and a carbohydrate.

Duck eggs…

Duck eggs look like chicken eggs but are larger. As with chicken eggs, they are sold in sizes ranging from small to large. Duck eggs have more protein and are richer than chicken eggs, but they also have a higher fat content. When boiled, the white turns bluish and the yolk turns red-orange.  Duck eggs contain Omega-3’s contribute to heart health and may reduce inflammation. Duck eggs oftentimes have more Vitamin D, particularly if they are pasture-raised. Vitamin D supports bone health and skin, as well as mood. 

Goose eggs…

Similar to duck, goose eggs are an acquired taste. Their higher yolk to egg white ratio makes them an important source of fat which contributes to a richer taste, but also a higher energetic value.  It contains good vitamins and minerals for our body. One health benefits from vitamins and minerals in boiled goose egg is taking care immune system.  Goose egg has high protein, too. Its protein is around 13.9 % from total weight of goose egg.   Goose egg contains high iron and potassium.   Yes, one health benefits of eating goose egg is it can take care your bone and teeth health. Because calcium and phosphor in goose egg are so high.  Goose egg contains vitamin B2, too. Vitamin B2 in goose egg is useful for our body increase immune system.  Excellent folic acid and vitamin B12 content. 

Guinea Fowl eggs…

They are rich in protein. It is presumed guinea eggs provide important amounts of Omega-3 fatty acids, similar to free range chicken eggs.  All eggs, guinea included, are animal products and will naturally contain important amounts of most, if not all essential B vitamins. Like all other egg varieties, guinea too provide the all-important vitamin B9 and vitamin B12.  Other B vitamins in guinea eggs include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6).  Guinea fowl, duck, goose and free range chicken eggs are all rich sources of dietary choline, a B vitamin-like nutrient known for its benefits on the brain and nervous system.  The yellow-orange colored egg yolks that are rich in pro-vitamin A antioxidants like lutein, zeaxanthin and beta-carotene.   Minerals in guinea fowl eggs are Sodium, potassium, calcium, magnesium, zinc, copper and iron. 

How to select and store

Choose eggs from free-range or organically raised chickens. Eggs should always be visually inspected before buying. It is best to check for cracks or liquid in the box to ensure there are no broken ones. Eggs are best stored in the refrigerator where they may remain for up to one month (check the best-before-date on the box). Eggs with higher omega-3 fatty acid content are best eaten as early as possible to keep these oils fresh.

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