We are frequently advised by our doctors that if you have a high cholesterol level, you should avoid eating any egg especially the egg yolk. So, most of us will equate taking egg yolk to having heart disease because a high cholesterol level will possibly raise the risk of heart disease. Such fear has been instilled in our minds for the last thirty years.

Several notable studies have proven that there is actually weak relationship between egg intake and heart disease. Egg white is a source of protein that is rich in essential amino acids. These amino acids are required for health but are not produced by the body and are available only through food. The proteins found in eggs can benefit athletes for the extra energy they require, children for their needs for muscle-building, and older people for their requirement to arrest muscle decline.

The yellow egg yolk contains lutein that is excellent for protecting the eyes from age-related degeneration and cataract. The lutein found in eggs is three times better absorbed by the body than is lutein from other sources possibly because of other compounds in egg yolk such as lecithin and cholesterol. Egg yolk is also a good source of choline, a vitamin critical for brain and memory development, especially in early life. Choline also protects the heart by converting a molecule in the body that can damage blood vessels called homocysteine into a safer substance.

Does the cholesterol presented in egg yolk pose any threat to our heart? Newer researches have found that eggs contain low level of saturated fat and no trans-fatty acids. For healthy people with generally healthy diet (limiting red meats, fried and processed foods), one or two eggs a day will not really affect the blood’s cholesterol levels. Actually, some researches also reported that eating some amount of egg yolk might even raise levels of healthy fats and prevent formation of blood clots. However, people who are sensitive to cholesterol or who have been advised to cut their dietary cholesterol should still limit their intake of egg yolk or consider lower cholesterol eggs.

The nutrition contained in eggs is of relatively low calories, and they are easy to prepare and eat. With the support of newer research reports, it is far healthier than earlier believed. In order to encourage people to take more eggs, producers of eggs are supplying omega fatty acid enhanced eggs to the public. Unfortunately, these eggs tend to have a relatively low dose of omega-3 fats but very high level of omega-6. We do need both fats but the combination just not right as we need more omega-3 than omega-6. Nevertheless, such imbalance will be corrected sooner or later and it is expected that new varieties of eggs will be available in the market. If you are not sure or get confusing, just stick to the traditional eggs which will give you the nutrition you require.

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Eggs are marvelous. They are used in so many products and in so many ways. They provide structure and mouth feel; they provide moisture and nutritional value. Baking would be dramatically different without the egg.

There are three parts to the egg:

The shell is fragile and porous. It is important to remember that eggs will absorb flavors and odors through the shell and therefore must be protected from strong smelling substances and unsanitary surfaces. A tainted egg will spoil your product.

The yolk is high in both fat and protein and is a natural emulsifier. The white is primarily albumin protein. It is clear and soluble before it is cooked. It contains sulfur and becomes odorous when old.

About 75% of the egg by weight is water. The remaining portion is nearly equal parts fat and protein. A large egg weighs 1 2/3 ounce without the shell with the yolk weighing two-thirds of an ounce and the white, one ounce. A medium egg without the shell weighs about 1.45 ounces and a small egg weighs about 1 1/4 ounces. You can do the math but about 3 1/2 medium eggs equal three large eggs.

Eggs are a potential source of salmonella contamination. The American Egg Board estimates that only one in 20,000 eggs is contaminated. Still, it is recommended that you do not use raw eggs in your food and that egg products be cooked to 160 degrees. Always wash your hands after handling eggs and sanitize any work surfaces where raw eggs may have been used.

The egg industry is conscientious and regulated and it is very rare to find an inferior or rotten egg in a carton. It is not rare to find broken or cracked shells. When you open a carton and find a cracked egg, discard it since a crack creates an easy avenue for bacteria to enter. Always buy eggs that are graded A or AA. You can determine the quality of the eggs from your refrigerator just as an inspector does. Open an egg onto a flat surface. If the egg is compact with a plump yolk, it is fresh. If the chalazae, the white strands in the egg white, are prominent, the egg is fresh. Eggs kept in the coldest part of the refrigerator keep up to five weeks, though we plan on using our eggs within two weeks. Fresh eggs make for more stable egg white foams. Eggs become more alkaline as they age and may have a minor affect on the function of chemical leaveners. Because the shells are porous, eggs will lose moisture over time. Eggs packaged for consumers are given a mineral oil bath to help seal the shells, reduce the moisture loss, and protect the egg from odors. Do not wash your eggs since doing so will remove the protective mineral oil covering.

Many recipes call for eggs at room temperature. Rather than leaving your eggs on the counter to warm, simply place them in a bowl of warm water for a few minutes.

Dennis Weaver is a baker, a recipe designer, and a writer. This article is an excerpt from “Ingredients and How They Work” –available free at The Prepared Pantry which sells baking supplies and tools and has a free online baking library.

What a delight it is to know that I can have hardboiled or poached eggs any time I want, with almost no effort, and no supervision. You can put your eggs in the egg cooker when you wake up, go upstairs to shower, and never worry about it, because the egg cooker shuts off by itself when it’s done. Hardboiled eggs are done perfectly every time. Moreover, if you want to have hardboiled eggs without the bother of taking off the shell, you can just put four eggs into the poaching tray and fill to the hardboil mark.

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