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EGGS Eggs contain a lot of vitamins that our bodies need to function properly. They are very versatile in their use. They are also very filling. Eggs as the main dish could help with weight loss as the high protein content makes us feel fuller for longer. Eggs should be included as part a balanced diet. The idea that you should not eat more than one egg in a day is now outdated. According to BBC GOOD FOODS, eggs had been considered more of a health risk than a healthy food for years. Since they are high in cholesterol, it was recommended that people with high cholesterol levels should avoid eggs. But it turns out the cholesterol content for which they have been criticized of is much lower than it was 10 years ago. This reduction has been attributed to the changes in hen feeds. A British Research shows that a medium egg contains about 100mg of cholesterol, a third of the 300mg recommended daily limit. WHY YOU SHOULD EAT EGGS MORE High Protein Eggs are complete protein source because they provide all essential amino acids that your body needs. Boiling egg is one of the best ways of cooking egg to retain all its health benefits. Proteins are part of every cell, tissue, and organ in our bodies and are continuously broken down and replaced. That is why it is said that protein restores won out tissues. Proteins are made up of amino acids which are the building blocks of the body. It is imperative therefore that our diet provides enough protein. One large hard-boiled egg provides about 6 grams of protein. The overall daily recommended protein for an average man is 56 gram; for boys of 14 - 18 years - 52grams; for women and girls of 14 - 18 years is 46grms. And for children between the ages of 1 to 3 years - 13grams; for 4 – 8 years will need 19grams and 8 – 13 years needs 34grams. So snacking daily on an egg is not an indulgence in food. This is especially important for kids that are growing. Strong Bones Eggs provide Vitamin D that keeps your bones and teeth strong. Vitamin D promotes the absorption and regulation of calcium in your blood. This process ensures that your skeleton gets the calcium it needs for strength and structure. Osteoporosis is a disease which make the bones fragile thereby making it break or fracture more easily – particularly the wrist, hip or spine. This disease normally affects older people, and women are more likely to get fragile bones than men. This is because of the blood they lose during childbirth and on monthly menstruation. When you are young, your bones are building strength for later in life. Bones stop growing in length between the ages of 16 and 18, but bone density continues to increase slowly until a person is in their mid-20s. They are at their most dense (and strongest) between the ages of 25 and 30. After the age of 35, bone strength decreases very gradually as part of the natural ageing process. It is therefore important to build your bone strength before age 25 to make sure your bones are as strong as possible so you can prevent Osteoporosis when you are older. Eating foods rich in Vitamin D and Calcium will help you build strong bones and teeth. Eggs are rich sources of both.


Buy eggs from free-range or organically raised chickens. A good way to identify this is the size. Buy medium size eggs and avoid too large and oversize eggs. You should inspect the eggs 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 if they are bought fresh.

Safety concern

The main safety concern is risk of salmonella food poisoning. The best thing is to cook eggs at a high enough temperature for a long period of time; meaning poached, scrambled and hard boiled eggs carry a much lower salmonella risk. Another safety concern regarding eggs is that they are a common food allergen, particularly among young children. Egg test A fresh egg will sink in water, a stale one will float Egg in Glass  
One medium size egg contains:
78 calories 6.3g protein 5.3g fat 1.6g saturated fat 212mg cholesterol
  For more information or any food question, do send me a mail via flourishcaterers@yahoo.com or SMS ONLY – 0806-663-3815. See you next edition!

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