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Egg meals are the commonest food known worldwide. It is produced by the female species of several animals such as birds, reptiles, mammals, amphibians, and fishes.
Most animal eggs contain albumin and egg yolk. The yolk contains the nutrients and is suspended in the albumin by strands and cords called the Chalaza. Another name for the egg yolk is called the vitelline membrane. Most of the fat content of the egg is stored in the yolk while the protein content is found in the egg white.
The common egg eaten worldwide is the chicken egg, followed by other poultry eggs such as quail and duck egg.
History of Egg Meals
Of course, eggs have been in existence as long as humans. They have been valuable as foodstuffs for ages. Chickens have been domesticated for the use of their eggs. It was brought to Egypt around 1500 BC but Quail eggs were the major source in Egypt.
In Rome, their shells were put on their plates to prevent evil spirits from hiding. In the nineteenth(19th) century, the use of dried eggs was introduced. During world war II, the US and its allies experienced an increase in the use of dried eggs. Joseph Coyle invented the egg carton in 1911 in British Columbia.
Nutritional Content
Eggs contain protein, carbohydrates, vitamins, minerals, and energy.
- Its energy content is 647kJ.
- Protein content- 12.6g
- Fat – 10.6 g
- Carbohydrates – 1.12g
- Water – 75g
- Cholesterol – 373 mg
As regards their protein content, they contain different kinds of protein and amino acids necessary for performing or aiding different functions in the body and they include; leucine, threonine, isoleucine, proline, lysine, phenylalanine, tyrosine, valine, aspartic acid, glutamic acid, etc.
It also contains some vitamins and they include, Vitamin A, vitamin D, vitamin E, Vitamin K, vitamin B12, Riboflavin (vitamin B2), etc. Some mineral content includes; Potassium, Magnesium, Phosphorus, Sodium, Calcium, Iron, Zinc. These are the nutritional content you can find in a whole egg of about 100g.
This shows that having one is like a whole meal with all the several nutrients one egg has to offer.
However, the nutritional value of eggs is also affected by the cooking methods used in preparing them.
Also, the feeding pattern or diet of the laying hens affects the nutritional value of the eggs. For example, hens that have been fed with food containing polyunsaturated fats will produce eggs that are high in Omega-3 fatty acids. Hens that also search for their food are also likely to have eggs high in the same omega-3 fatty acids.
As initially said, the egg yolk contains fat, therefore most of the calories found in eggs are from the fat content found in the yolk. This is why people on a low cholesterol diet are advised to reduce their egg intake.
Health Benefits of Egg Meals
Eggs are one of the foods with several health benefits. It is an all-encompassing food that does wonders to an individual and family’s diet in both taste and nutrition. Some of the benefits include;
- Highly Nutritious
- Increases Good Cholesterol
- Vision and Eye Health
- Contains Essential Amino Acid
- Rich in Choline
- Strengthening of Bones
- Weight Loss
Highly Nutritious: Egg meals are highly nutritious as have been established right from the beginning of this article. A medium-boiled egg can contain six(6) grams of protein, 77 calories, five(5) grams of fat.
They also contain a considerable amount of fat-soluble vitamins – A, D, E, and K. If you can get eggs enriched with omega-3 fatty acids, it’s a lot better and they also have a higher content of vitamin A and E. Eggs contain a lot of useful nutrients even the tiniest bit of each of those nutrients.
Increases good cholesterol: Good cholesterol is the high-density lipoprotein(HDL). Higher levels of HDL are connected to reduced risk of many diseases. Persons with high HDL are shown to have a lower risk of stroke and other health-related problems. Related to this is the tendency of eggs to reduce heart diseases by changing the pattern of ‘bad’ cholesterol which is the LDL.
Normally, high LDL raises the risk of heart diseases, and eggs mildly raise this LDL. But then what It mainly does is change this LDL from one pattern to the other, the end is the ‘large’ type of LDL. People with this large LDL type have a lower risk of heart diseases.
Vision and Eye Health: Various eye conditions can be avoided by employing the right diet. Some of these eye conditions include; cataracts, glaucoma, poor vision, etc. To improve eye health and preserve vision, some nutrients like vitamins and antioxidants can help to avoid it.
Some of these antioxidants include; Lutein, Zeaxanthin, B-carotene, etc. Egg yolks contain omega-3 fatty acids, antioxidants like lutein and zeaxanthin, it also contains vitamins like A, C, and E.
It contains zinc and other nutrients that aid eye health. Zinc for one helps to protect the retina and also improves night vision. The antioxidants mentioned above, lower the risk of getting eye conditions like cataracts. Vitamin A helps to protect the cornea, the white part of the eye.
Contains Essential Amino Acid: Proteins are very important and play major roles in the human body. As commonly known, they are the building blocks of the body and serve several structural and physiological purposes.
Egg meals have essential amino acids in their right consistency and proportions. As mentioned earlier, a medium-sized egg contains about six(6) grams of protein.
They are a major source of proteins. Taking enough protein helps to lower the blood pressure, increase muscle mass, etc and since eggs are a major source of proteins, taking it would go a long way to increase your protein intake.
Rich in Choline: Choline is an essential nutrient that is part of the B-vitamin family. But choline benefits cannot be gotten by just taking supplements, this is because most of these nutrients don’t do much alone. It requires the synergistic action of other nutrients to perform at an optimal level. For this reason, it is better to eat choline-rich foods like eggs.
Choline boosts brain health, important for healthy brain memory, muscle control. Frequently having egg meals help to prevent the early onset of brain conditions like dementia, cardiovascular disease, etc.
Intake of choline helps in the brain development of the fetus and can also prevent birth defects. Incorporating eggs into your diet either as a pregnant woman or a normal person would be a huge plus to your health and that of your baby.
Strengthening of Bones: Eggs are a good source of vitamin D, a fat-soluble vitamin also known as “Sunshine vitamin”. This vitamin plays an important role in bone formation, and bone health in both adults and children. It also regulates the immune system and helps in calcium absorption.
They contain a greater amount of the dietary intake of vitamin D and therefore are the major food sources of vitamin D.
Weight Loss: For persons who intend to lose weight, taking more eggs is a natural and effective way to achieve this. The reason is that eggs make you feel full and adding a boiled egg to your breakfast each morning helps you reduce the intake of more calories during the day. Hence, better diet and intentional eating.
Non-Eating Creative Uses of Eggs
Due to the nutritional values of eggs, and some other biological features it has, it can be applied for various uses. For different kinds of cooking or baking, you may not require all the parts of a whole egg. This may lead to generating waste and a loss on what to do with the leftovers. Here are creative ways that they can be employed;
- Use of facemask
- Hair Conditioner
- Pan and Leather Cleaner
- Fast Substitute for glue
- Used as fertilizer
Use for Facemask
Shocking right? Yes, not everyone knows this. Apart from the kitchen, they can be applied in the beauty industry too. Egg whites can be used to create facemasks. The procedure is to whisk the egg white with some water and you are good. They also have anti-aging properties and make pores look smaller.
Hair Conditioner
Oh, ye natural hair lovers! Here is a readily available conditioner for you. Egg yolk can be used as conditioners after washing the hair. The process is to mix the yolk with water, or even olive oil. After washing the hair, the mixture can then be applied and left on the hair for about 15-20 minutes, after which is rinsed with cool or warm water. The conditioner produced with the yolk is very rich and effective.
Pan and Leather Cleaner
Crushed eggshells can be used to clean pans and the back of pots. All that’s needed is to add it to soapy water or directly on the back of the pot to scrub. Egg whites then can be used as polishers for surfaces especially leather. Their sticky nature makes this possible. To do this, rub the egg white on the leather or other surface and wipe it out.
Fast substitute for glue
Don’t have access to glue and it’s an emergency? Not to worry, get yourself an egg and take out the egg white. The sticky nature of the albumin can get more sticky as it dries so it can be used as glue for light cardboard.
Used as fertilizer
They are that useful. Crushed eggshells can be added to fertilizers to boost the calcium content, hence adding more nutrients to the soil. If added directly to the soil, it helps to prevent pests infestation. Not just the eggshells are useful to the soil, even the water used in boiling or poaching an egg can be useful. Allow the water to cool then use it on your plants.
What Roles do Eggs Play in Cooking?
Eggs are regarded as major ingredients for culinary purposes because of their versatile features and abilities. Bakers and chefs use eggs in their meals for the various roles they play. Some of those roles include;
- Leavening agent
- Moisturizer
- Emulsifying agent
- Binding
Leavening Agent
They are used as leavening agents particularly in foods like cake, omelets, etc. Egg whites produce foam when beaten and this foam is made of air bubbles. When the foam is added to a mixture, it acts as a leavening agent. So that when the product is heated, the bubbles in the foam will expand.
Emulsifying Agent
Some substances are immiscible but can be kept stable while mixing. Eggs serve as an emulsifying agent to keep some mixtures stable. For example in the preparation of ice cream and mayonnaise. In mayonnaise, an emulsifier is needed to keep the oil from separating therefore egg yolk is used. Egg yolk contains lecithin, an emulsifying agent.
Binding agent or Coating
The stickiness of eggs allows them the ability to bond two pieces of pastry together, probably a decorative garnishing on top. When eggs are used to coat foods that have flour, it provides a brown and glossy appearance when it is cooked. As a binding agent, it provides stability to foods, e.g baked foods.
Thickening Agent
They are used as thickening agents in foods like custard, sauce, etc. Usually, the different proteins in eggs coagulate at different temperatures, this means to achieve the right consistency in thickening, the egg must be cooked at low heat.
Egg Meals You Can Add to Your Diet
Eggs despite the nutritive value and other important uses have great taste and are a good way to pamper your taste buds.
The following are several ways to eat them or add them to your meal.
Hard-boiled
Hard-boiled eggs can be taken as part of our breakfast, lunch or dinner. Or even snacks when we feel like taking protein. They are quite easy to prepare and very handy. They can also be added to a salad or taken with your bowl of noodles or pasta.
To prepare, simply add the eggs to a pot of water in a way that gives room for them to move around. Cover the pot a little, then allow it to boil. After about 10-15 minutes, turn off the burner and let the eggs sit in a bowl of cold water. To make the shells easy to peel, store the raw eggs in the refrigerator and boil those ones.
Soft-boiled
This takes less time than hard-boiled eggs. To prepare, egg cups will be needed. Place the eggs in your pot as in a hard-boiled egg, then allow to boil. Once it starts boiling, turn the burner off and allow it to sit in the hot water for about 2-3 minutes before transferring. Soft-boiled eggs are usually used as a kind of sauce for toast but they can be taken alone. To eat it, crack the shell near the top of the smaller end and use a spoon to scoop out the runny parts of the egg.
Poaching: Poached eggs are usually used on toast. To Prepare, fill a pan with water about 2 inches deep, add about one teaspoon of vinegar and allow to boil. Stir the water gently when it is simmering to create a whirlpool in the centre of the pan. Meanwhile, the egg should be broken into a cup or bowl. Then pour directly into the water. Allow the egg to cook for about 2 – 5 minutes.
If a flowing yolk is preferred then allow it to cool for 2 minutes, if it’s a firm yolk then allow it to cool for about 4-5 minutes. The poached eggs can be removed with a slotted spoon.
Scrambled: Scrambled eggs are also easy to make and it is better to cook them over medium heat. Break the egg(s) into a bowl together with milk or cream as required then beat with an egg whisker.
When this is done, the next step is to add the contents to a hot pan covered with oil or butter. Allow the eggs to stay there for about a minute then add pepper or any other flavour you intend to use.
The flavour can be herbs or even fresh tomatoes depending on the choice. A spatula should be used at this point to gently move the eggs around the pan. At this point, the eggs will start forming ‘curds’ in the pan. When no more liquid is visible in the pan, you can then turn it off and serve as desired.
Omelet
Omelets are a good way to enjoy eggs. Most people sometimes complain of failed omelets but even then, if you are in that situation, you can always convert your failed omelet to scrambled eggs and still enjoy a sumptuous breakfast.
To successfully make a good omelet, beat two eggs, depending on the quantity you desire, two(2) tablespoonfuls of milk, a pinch of salt, and pepper together until well mixed. For a fluffier omelet ensure you beat the mixture well.
Heat butter or vegetable oil in a non-stick pan over average heat, then pour in the egg scramble and allow for a minute, or until you notice the bottom becoming brown and getting set. You can use a spatula to spread the eggs evenly around the pan.
If you have fillings like spinach or chopped vegetables you can pour it on one half of the omelet, then flip the empty half over the other and bring it down. Your delicious omelet is ready to be served.
Fried Eggs
Often, fried eggs are confused with omelets but they are two different things. The problem most people have with fried eggs is being unable to fry them without breaking the yolk.
To prepare, first, make sure the pan is dry such that a drop of water on it would evaporate immediately. Secondly, melt and heat the butter or oil over medium heat. Then break the egg directly into the pan carefully to ensure that the yolk and white don’t mix.
Having done this, the heat should be reduced a bit, then allowed to fry. Once the white part has finished setting completely, turn it over for the yolk to also set. Allow it to stay that way for about 2 minutes until the yolk has reached your desired firmness and is no longer runny. Turn the burner off and serve. This can be served with toast, pasta, or noodles as the case may be.
Common Questions and Confusions regarding egg consumptions
Cholesterol Level
Just as initially mentioned above, eggs increase the HDL which is good cholesterol, though it will mildly raise your LDL, it will simply cause a change in the pattern of the LDL particle to large particles which is not harmful.
As much as eggs are high in cholesterol, they don’t raise the body’s cholesterol level as much as other foods do. The misconception as to eggs causing an increase in heart diseases is a result of the foods taken alongside. For example, frying eggs with oil that are high in cholesterol or the use of butter and other saturated fats.
Meanwhile, if you already have high cholesterol and love eating eggs, the white part of the eggs is always available to provide enough protein as it does not contain cholesterol. The cholesterol content of eggs is mainly contained in the yolk. So you can eat only the white part and leave the yolk.
Eating more than once a day increases heart disease risk: If you are healthy, eating seven eggs a week or more cannot cause an increase in the risk of heart disease instead it does the opposite of preventing certain health risks.
However, for a diseased person like someone diabetic, your risk of heart disease can be multiplied. The point is to know your health status, if you have been advised by your health personnel to stay away from cholesterol, eggs are high in cholesterol, you can avoid it totally by sticking to just the white.
Conclusion
Eggs are a very valuable ingredient and food that is also easily accessible. This is because of the many contents and features it possesses as extensively explained above. Having one or two a day will boost your system with necessary nutrients and improve your health status. What is more? The flavor will leave you longing for more.
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