Eggs, known as "whole nutrient food", are an important source of high-quality protein in life.
Not only are there many varieties, native eggs, chai eggs, mountain eggs, green eggs, eggs with special nutrients...
At present, the price of eggs sold on the market is also very different, as low as a few dollars a pound, there are also dozens of dollars a pound.
What's the difference between a few bucks and a few dozen bucks of eggs? How to buy eggs for healthier healthier? How many times a day is better?
Let's talk about this article together...
Why eat eggs?
Egg foods such as eggs are an important and high-quality source of a variety of nutrients, including high-quality protein, phospholipids, vitamin A, vitamin E, vitamin D, vitamin K, B vitamins, and a variety of mineral elements (zinc, iron, selenium) and so on.
The reason why egg food is excellent is that on the one hand, it is rich in a variety of nutrients and complete types, on the other hand, it is because eggs are easy to digest and absorb, and the supplement effect of eating on the body is perfect.
Therefore, it is recommended that everyone eat eggs.
The price of eggs on the market varies greatly, some eggs sell for 3 or 4 yuan per kilogram, and some can even sell for 70 or 80 yuan a pound, so what is the difference?
What is the difference between a few dollars and an egg for a few dozen dollars?
Native eggs, the price is expensive, is its nutritional value really higher?
In fact, in terms of nutrient content, the content of protein (amino acids), calcium, iron, phosphorus and other major nutrients in ordinary eggs is not much different, but the fat content of native eggs (chai eggs) is slightly higher than that of ordinary eggs by about 1%, and the content of cholesterol is slightly higher.
It should be noted that the eggs produced by intensive breeding of chicken farms contain higher levels of vitamins and minerals than native eggs, because the feed fed to chickens by chicken farms is more nutritious.
In addition, there are also differences in the "eating" of the two types of chickens.
Different from the breeding environment of ordinary eggs, most of the food eaten by native chickens in the breeding process is grass, insects and other substances, which contain some fat-soluble flavor components, and then these substances will be transferred to eggs, which is also a factor that causes the taste of native eggs to be more fragrant.
In summary, there is little difference between native eggs and ordinary eggs in the composition of nutrients, and it is good to choose your own.
Although the price is high, the security is also prone to problems:
Most of the native chickens are in a "stocking" state, and in this process, the environmental health of egg laying cannot be strictly controlled, and eggs are easily contaminated by harmful substances such as feces.
In addition, due to the complex eating of free-range native chickens, the risk of native eggs being invaded by harmful substances such as Salmonella, Listeria, pesticides, and dioxins is higher, which is worthy of attention.
Red-skinned eggs are more nutritious than white-skinned eggs?
This is not the case.
The color of the eggshell is mainly determined by a substance called eggshell porphyrin, which has no nutritional value, and the color is related to the breed of the chicken and has nothing to do with the nutritional value.
In addition to native eggs and chai eggs, the nutritional gap between mountain eggs, green eggs, eggs with special nutrients and other products on the market is not large compared with ordinary eggs.
How to choose eggs correctly?
Choose a regular place
To reduce safety risks, it is recommended to buy eggs at a qualified farmers' market or large supermarket.
Don't blindly buy high-priced eggs
When buying eggs, choosing safety and hygiene is the primary criterion, and there is no need to spend high prices to buy.
Take a closer look
First, choose eggs with clean and hygienic skins;
Secondly, pay attention to the eggshell, the eggshell of fresh eggs will have a layer of frost-like substance on it, the surface looks dull, and it is relatively rough to the touch.
Finally, the weight of the egg of the same size is weighed by hand, and the heavier the portion, the fresher it is.
How to eat eggs is healthier?
1, eat whole eggs are more nutritious, do not discard the yolk.
2, raw eggs, loose eggs may have the risk of bacterial contamination, it is recommended that you eat fully cooked eggs.
3, food is not credible, eggs and soy milk, milk and other foods can be assured to eat.
4. On the basis of ensuring adequate intake of high-quality protein such as meat and milk, it is recommended to eat an average of 1 egg (about 50 grams) per day, or other eggs of roughly the same weight.
Expert of this article: Wang Silu, National Senior Food Inspector, Internal Auditor of HACCP Food System of the People's Republic of China
This article was reviewed by Shaowei Liu, Deputy Director and Professor of the Food and Drug Regulatory Research Center of East China University of Science and Technology