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Eggcellent News!

It's time to give eggs a break! Why? Because new research published in the Journal of the American Medical Association (Hu et al., JAMA, 1999) found no significant correlation between egg consumption and cardiovascular disease in healthy individuals. Although egg yolks contain cholesterol, evidence points to saturated fats and trans fats as the biggest culprits when it comes to increasing plasma or blood cholesterol levels. One large egg contains 71 calories, 190 mg cholesterol, 6 grams of protein, 5 grams of fat and of that 1.5 grams of saturated fat, no trans fat and no carbohydrate. Eggs even get the Health Check™ symbol from the heart and Stroke Foundation for meeting the nutrient criteria of Canada's Food Guide to Healthy Eating. However, if you serve your eggs fried and with bacon and hash browns that is another story.

Eggs are an excellent source of high quality protein. In fact eggs set the standard by which other proteins are graded. The protein in egg is 93.7% effective as a raw material for generating new body tissue. It contains all 9 essential amino acids, the building blocks of protein.

Eggs also contain 11 essential nutrients including folate, B12, iron, zinc and phosphorous and are one of the rare food sources of vitamins A, D and K. Eggs also contain 2 very important antioxidants from the carotenoid family, lutein and zeaxanthin, which have been associated with reducing the risk of macular degeneration, the leading cause of blindness in Canadians of age 65. Lutein may also help protect against the progress of early heart disease.

Eggs are also known to be an excellent source of choline, an essential nutrient also found in dark green leafy vegetables. Choline plays a role in brain function and memory. One egg will provide you with half the amount of choline you need in a day.

Omega-3 Eggs:
What came first…the chicken, the egg or the omega-3 egg? Well, we know it wasn't the omega-3 egg (the other two are still up for debate). So why have these new omega-3 rich eggs been introduced to the market? These eggs are essentially the same as the classic egg but contain higher levels of omega-3 polyunsaturated fatty acids, and may contain less cholesterol and less saturated fat than regular eggs. Studies have demonstrated that omega-3 fatty acids can help improve blood cholesterol, reduce serum triglycerides and reduce platelet aggregation, which will, in turn, reduce one's risk of heart disease. So, have these eggs really "cracked up" to be what they claim? How much omega-3 fats do these eggs actually contain?

You must first understand that there are different types of these omega-3 fatty acids. The two types that are most efficiently utilized by the body are the long chain fatty acids - EPA ( eicosapentaenoic acid) and DHA (Docosahexaenoic acid) which are found mostly in fish and other types of seafood. Another type of omega-3 fatty acid found in flaxseeds, canola oil, soybean oil and some nuts and seeds is LNA (alpha linolenic acid). LNA has to be converted into DHA and EPA.. However, this is only done at a rate of 4 - 10%. This means that if you eat 100 mg of the shorter chain LNA, your body will convert 4 - 10% of this into a combination of EPA and DHA producing 4 to 10 mg of these longer chain omega-3 fats.

Omega-3 rich shell eggs contain mostly LNA with small amounts of EPA and DHA. The higher concentration of LNA in these eggs, compared to regular eggs, is due to feeding the hens flaxseeds as part of their diet. As mentioned earlier, the amount of LNA that is actually converted is minimal. Once the LNA is converted, you won't come close to your recommended daily amount or EPA and DHA.

In comparison, a typical two egg serving of Omega Pro liquid eggs provide a total omega-3 (EPA+DHA) of 293 mg - about 30% of a person's recommended daily requirement. They do this by adding deodorized fish oil to the product.

Bottom Line:

  • Individuals with normal cholesterol levels can enjoy up to an egg a day and for those with high cholesterol, they should be limited to 3-4 eggs per week.
  • For people who want to increase their omega-3 fatty acid consumption, aim to eat fish (salmon, mackerel, herring, halibut, trout) several times/week. Fish are an excellent source of EPA & DHA - one 3oz serving of salmon contains about 1000-1400 mg of EPA & DHA which is a person's daily requirement.
  • The omega pro liquid eggs can be used as a source of omega-3 fats because they contain a higher content of EPA & DHA- 100g has almost 1/3 of your recommended daily intake. You will also get less fat and cholesterol from this product compared to a regular egg.
  • The omega-3 shell eggs don't provide you with enough omega-3 fatty acids to get you close to your daily requirement because they contain mostly LNA, which once converted, doesn't add up to much. However, these eggs do contain less saturated fat and cholesterol than regular eggs. They also tend to cost more.
  • To help lower your cholesterol, focus on eating less saturated fat and trans fats from foods such as baked goods, pastries, processed foods, whipped toppings, full fat dairy products, fatty meats and the skin from poultry.

Additional comments - traditional eggs:

  • The shell color does not reflect egg quality. It is a genetic trait. Some breeds lay brown, some white and a few lay blue-green or speckled eggs.
  • The is little nutritional difference between free range/free run eggs and eggs from caged hens.
  • Free Range hens have access to outdoor runs. Due to higher production costs and lower volume per farm, free-range eggs are generally more expensive.
  • Free run eggs are produced by hens that roam freely in an enclosed facility (barn) without access to the outdoors.
  • From an ethical standpoint, free range/run hens may have a better quality of life than cage raised hens…this is for the consumer to decide.
  • The yolk can be darker in fresh eggs and the yolk pales with storage time. The yolk can also be darker for eggs from hens fed a corn or green plant based diet. This feed contains more carotenoids which impart an orange or yellow colour to the egg. Hens fed a wheat based diet will have a paler yolk. Nutritionally though, there is little difference.
  • There are also vitamin E enhanced eggs which contain more vitamin E than the average egg and the veggie eggs which are laid by hens fed an animal by-product-free feed.

At the grocery store:
Buy clean, un-cracked Canada grade A eggs stored in a refrigerated display case. Be sure to check the best before date on the carton. Eggs in Canada have less than 1 in 1 million chance of carrying salmonella. In the US the risk is 1 in 20,000.

At home: Keep eggs fresh by storing them in their original carton in the main body of the refrigerator (not on the door). The carton protects the eggs from absorbing odours and flavours from other foods and also serves as a reminder of the best before date.

Raw eggs can be frozen if you whisk the egg until blended and place it in an airtight container. They will keep in the freezer for up to 4 months. When ready to use, thaw in the refrigerator. Use leftover yolks or whites within 2-4 days. Keep hard cooked eggs up to 1 week and prepared egg dishes 3-4 days. Do not serve raw eggs to children, the elderly or people with a compromised immune system.

For more information on eggs contact the Canadian Egg Marketing Agency

Watch for the Eating for Energy segment every Tuesday on BCTV's Noon News Hour!

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