Monographic: the eggs

Is there anything more helpful and humble than egg to manage a lunch or dinner? It is delicious and goes well with almost any ingredient. It has been part of our diet for a long time so this article is well deserved so that we know more about this precious food and clarify some of the myths that accompany it.

Eggs are nutritionally very complete food that provides very few calories. It has a large component of high-quality protein and its fat is healthy.

What are the parts of an egg?

Many of us would think that an egg is made up of the shell, the white and the yolk. But the egg protection system created by nature is much more complex and interesting than this. Let's look at this illustration:

• Bud. Rich in nutrients, the yolk is the core of the egg. It represents approximately 30% of the total weight and is protected by several layers, discs and membranes (as can be seen in the image). It is perhaps the most important part of the egg, since it is where the germ cells reside, that is, where fertilization and subsequent embryonic development take place.
• Clear. It is the heaviest part of the egg (being approximately 60% of the total weight). It is formed by 4 layers that protect the yolk.
• Testaceous membranes. There are two layers on the inside of the shell that protect the egg from contamination.
• Shell. It represents almost 10% of the weight of the egg. Its color (brown or white) will depend on the breed of the hen. The peel has a large number of pores that communicate the interior with the exterior and that are protected by the next layer, called the cuticle.
• Cuticle. It is a layer of keratin that protects the pores of the shell.
• Air chamber. Space at the base of the egg, which increases as the egg ages. Thanks to it we will know if an egg is more or less fresh. We will see it in detail later.

A hen begins to lay eggs after 20 weeks of life. It takes 24-26 hours to form an egg.

What do you think? It seems that the egg is a bit more complex than we initially thought, right?

What types of eggs are there according to your production system?

Based on the number that appears on its shell, we will quickly know what type of chicken it is.

• Number 3 - Eggs of hens in cage. They are chickens that live in conditioned and equipped cages.
• Number 2 - Eggs from hens raised on the ground. Produced on farms where the birds can be loose in delimited poultry houses.
• Number 1 - Free-range eggs.They are produced on farms that have chicken coops like those in number 2, but also have access to outdoor parks during the day covered with vegetation.
• Number 0 - Eggs from organic production. The diet is based on raw materials from organic farming, and the management of the birds and their products comply with the European regulation of organic production.

Fortunately, every day we find more variety of eggs in supermarkets according to their production system, being able, nowadays, to buy number 0 and 1 eggs, that is, from organic or free-range hens, without any difficulty. Although the price is higher than the number 3, its taste is well worth it.

What nutrients do eggs have?

It is considered as standard size one egg size M between 53g and 63g and a portion for an adult with a diet of 2.000 Kcal / day is 2 eggs size M. Its approximate nutritional composition is as follows (2 eggs):

• Proteins - 13 g (25% of the recommended daily intake -IR-); contributed mainly by the clear.
• Fat - 10 g (14% of the IR); contributed mainly by the yolk.
• Energy - 147 kcal (7% of the IR)

• Vitamin A - 227 mg (28% of the IR)
• Vitamin D - 2 mg (36% of the IR)
• Vitamin E - 2 mg (16% of the IR)
• Riboflavin - 0,40 mg (26% of the IR)
• Niacin - 3,3 mg (20% of the IR)
• Folic acid - 51 mg (25% of the IR)
• Vitamin B12 - 2 mg (84% of the IR)
• Biotin - 20 mg (40% of the IR)
• Pantothenic Acid - 2 mg (30% of the IR)
• Phosphorus - 216 mg (31% of the IR)
• Iron - 2 mg (16% of the IR)
• Zinc - 2 mg (20% of the IR)
• Selenium - 10 mg (18% of the IR)
• Choline - 250 mg (63% of the IR)

Take a good look because the egg is really rich in vitamin B12, essential for the proper functioning of the brain, of the nervous system, and for the formation of blood, as well as various proteins.

We analyze some myths about the egg ...

1. We must limit the consumption of eggs. Since the egg is a high quality food, both its proteins and its fat, it is a false myth that we should limit the consumption of eggs in healthy people as such. Protein servings should represent between 2 and 3 a day, so we could perfectly alternate between eggs, meat and fish every day.
2. Eggs increase blood cholesterol. This is an old belief, but fortunately it can already be disproved on a scientific basis. In a healthy person, normal consumption of eggs does not increase blood cholesterol. And always, we must follow the recommendations of our doctor.
3. Eggs in summer can transmit salmonella. Strict safety and quality controls in the European Union guarantee safe consumption of eggs. However, like other foods, improper handling or poor hygienic practices can lead to diseases such as salmonellosis: poor refrigeration, poor practice in the packaging or cooking process, contamination between raw and cooked products ...

How should we keep the eggs safely?

For safe consumption of fresh eggs, here are some basic hygiene and conservation tips:

• We should never wash or rub raw eggs before storing them. If we want to wash the eggs, we must do it just before cooking or using them. The shell of the eggs is very porous, therefore, if we wash and rub them, we will remove their protective film and germs could get inside.
• We must always cook the eggs alone. It is advisable to cook the eggs in isolation, to avoid any type of contamination from other foods. We can take advantage of the fact that our thermomix has a basket, tray and varoma container to isolate the cooking of the eggs.
• If you see that an egg is broken or it has a crack in the shell, do not consume it.
• If the egg floats, it is not fresh. To know if an egg is fresh, we can place it in a tall glass or in a tall container with water. If the egg floats to the middle or the surface, it means that it has accumulated air inside it and it is not fresh. Discard it. If, on the other hand, it goes down quickly to the bottom and stays below the middle of the container, you can consume it calmly because it is fresh.

Other articles of interest

How to cook eggs with the thermomix so that they are at their exact cooking point

The 9 best stuffed eggs recipes

How to make poached eggs step by step

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Source - The Egg Institute