Eggs are a delicious, versatile, and nutritious food to include as part of your family’s regular diet. They are easy to prepare and provide a perfect protein source.
Eggs Contain a Variety of Nutrients and Vitamins
- Protein needed for growth, strength and repair of muscle and tissue. They contain a high quality protein.
- Vitamin A is important for vision, growth, cell division and immunity.
- Vitamin B5 is needed for energy production and formation of red blood cells and certain hormones.
- Antioxidants in vitamin E, selenium, lutein and zeaxanthin protect against cell damage.
- Vitamin B12 is used for creating red blood cells, DNA, and the function of brain and nerve cells, as well as iron, iodine and phosphorus.
- Choline is linked to brain health and cognitive development.
- Eggs are one of the few foods containing vitamin D (found in the yolk) needed to help absorb and retain calcium and phosphorus.
- It is also a good source of omega-3 fatty acids.
Easy Enough for Kids to Prepare
Eggs are also an ideal way to involve your child in helping in the kitchen. This provides opportunities to share quality time together, teach about the importance of diet and health. During this time you can reinforce food and kitchen safety, build basic cooking skills, and promote creativity. There are many different ways to include children when preparing eggs. Here are a few that young people can do with a little assistance
- Scramble
- Peel hard boiled eggs
- Make egg salad
- Prepare “Eggs in a Hole” for breakfast
- Assemble breakfast burritos
- Make mini breakfast pizzas
- Cook microwave mug omelets
Color of Eggs
Other than appearance, there is not a difference in taste or nutritional value between various shell colors. The color of the shell is based on the hen’s genetics and the color of her earlobe which ranges from white to almost black. Hens with white earlobes lay white eggs while hens with dark earlobes lay brown eggs. There are even hens with pale green or blue lobes that lay green or blue shades of eggs.
Food Safety
Raw and under-cooked eggs can pose a food safety risk, so it is important to carefully handle and prepare them. They may contain salmonella which can cause symptoms of fever, diarrhea, vomiting, stomach cramps or more serious illness. Sickness from salmonella can be avoided by cooking foods to the proper temperature and following food safety practices such as these:
- Store eggs in the refrigerator at 40˚ F at all times until ready to use.
- Wash hands with warm water and soap for at least 20 seconds before and after handling.
- Wash all utensils, equipment, and work surfaces with hot, soapy water before and after coming in contact with foods containing raw eggs.
- Fully cook egg dishes to 160˚ F.
- Consider using pasteurized eggs, especially for raw or lightly cooked eggs in recipes like homemade salad dressings or homemade ice cream that isn’t cooked.
- Leftovers should be refrigerated promptly. Do not leave them out for longer than 2 hours.
Backyard Eggs
These days, many families collect eggs from their backyard flock instead of the grocery store. Home produced eggs come with many benefits including convenience and the rewarding opportunity to be involved directly with chickens. However, steps need to be followed to reduce the risk of bacterial cross-contamination from the egg and chicken coop.
- Wash hands after gathering eggs
- Clean surfaces (door handles, faucets, countertops, etc.)
- Before handling food, change clothes/shoes after tending the flock
Live Smart Colorado feature articles, developed by Colorado State University Extension specialists, provide research-based, practical information to support lifelong nutrition, physical, financial, and emotional health and well-being for Coloradans.