A TRUTHFUL GUIDE TO BUY HEALTHY EGGS FOR YOUR FAMILY

Eggs are an easily available nutritious food. Even though there are many types of eggs, the widely used choice is that of the chicken. Eggs are good for your health, as they can be an excellent source of good quality protein. In addition, eggs contain several essential vitamins and minerals which are considered as the significant parts of a healthy diet. In almost all parts of the world, eggs are a readily available, economical food. They are one among the few provisions that can be categorized as super foods, as they are filled with vital nutrients, whereas some of them are exceptional in today's diet.

Whole eggs are classified as the most nourishing foods available on the planet, as they contain a small quantity of almost every nutrient you need. It is said that the whole egg consists of all the essential nutrients needed to bring forth a single cell into a baby chicken. Pastured or Omega-3 enriched eggs are found to be the healthiest ones. Even though egg contain cholesterol, eating eggs does not harm the blood cholesterol level of the mainstream people. Eggs are the fine source of high-quality economically available protein. More than half the protein of an egg is positioned in the egg white, and it also contains vitamin B2 and lesser quantity of fat than the egg yolk. Eggs also contain rich sources of vitamin B6, B12, vitamin D, selenium, and indispensable minerals such as iron, copper and zinc. So, we cannot keep eggs away from our daily diet.

But, buying eggs needs little awareness. Here are some valuable factors which help you to choose the fine quality right eggs for your daily diet.

Size of eggs

Egg sizes range from small to big, whereas large, extra-large, and oversized being the most common varieties. You can use any of these variants while thumping up your basic breakfast. So, be attentive about the size. However, almost all recipes prefer large eggs. If not mentioned, large is the safest choice.

Brown and white eggs

Eggs with brown shells may look more wholesome, nourishing, and farm fresh. But, the color of the shell does not make any difference towards the taste, freshness, or nutritive value of the eggs. It is only a matter of genetics. Sometimes, the color of the yolk inside the egg may vary based on the chicken feed. It is understood that a feed with marigold petals will create a deep yellow yolk, corn-based feed gives medium-yellow yolk, and wheat- and barley-based feed provides light yellow yolk. If the egg white, or albumen, is cloudy, that indicates the absolute freshness of the eggs.

Know about the egg grade

Eggs are graded on a scale as AA, A, and B. The grade is based on the appearance of the egg, and also with respect to the firmness of the white inside. Most eggs available at your supermarkets are of grade A, with smooth, clean, and fairly thick egg whites. A grade AA egg is featured with a very firm white covered by a clean, thick shell. Grade B eggs can be a bit uneven or possess thin whites. Standard ‘A’ grade eggs are the ideal ones generally used for baking and cooking.

Carefully see the egg labels

Cage-free: - This label simply points out that the chickens are not actually in cages. However, they can be packed wing-to-beak in restricted quarters without having any access to the outside.

Certified Humane: - These eggs are laid by hens that are not caged, while enough space has been provided to them for engaging in natural behaviors. However, they may be indoors all the time. Here, beak cutting is also allowed.

Free-range: - Eggs labeled with free-range mean the chickens would have access to the outside for a duration of six hours per day, and offer two square feet of space per bird. Outdoors mean that anything from an open ground to an unclean area, which is related to the farm.

Pasture-raised: - Eggs with pasture-raised labels would have approved by the Humane Farm Animal Care (HFAC) certification. This guarantees that the chickens have been grown on a pasture where plants are outgrown, with 108 square feet per chicken for a duration of six hours per day. Here, the chickens are fed by only grains without providing any animal byproducts. They are free, and allowed naturally to intake the insects and seeds which enhance their nutrition and flavor. Pasture-raised eggs contain up to six times more vitamin D, vitamin E, Vitamin A, omega-3, beta carotene, and fewer cholesterol. Of course, all those benefits come with a massive price tag. For preparing recipes like hollandaise sauce or Caesar salad, pasture-raised eggs can be used in place of raw eggs.

Organic certification: - This is a certification which points out that the chickens are given outdoor access, and are given feed free from GMO, animal byproducts, or antibiotics. It does not essentially mean that they are safer or nutritious.

Farm fresh or natural: - Though these labels are indented for good quality, they are not standardized by any organization. As there are no typical rules for farm-fresh labeling, the chickens would have been given antibiotics together with normal feeds.

Vegetarian: - Chickens are omnivores, and if they get access to the outdoors they will take up every worm or insect that comes across. These are some of the ideal foods for chicken that supply adequate protein. Vegetarian means the chickens are fed with feed containing no animal by-products.

Fertile: - Although fertile eggs are measured as fragility in some cultures, there is no health benefit from them when compared to unfertilized eggs.

Omega-3-enriched: - Omega-3-enriched eggs have been given supplementary omega-3 in the form of fish, flax, or other omega-3 enriched meals to enhance the potency of these valuable fatty acids.

Lutein-enhanced: - Eggs with this label are taken from chickens that have been given marigold extract to bang up the strength of Lutein content in egg yolk. Lutein is beneficial for the health of the human eye, while studies have proved that the component is helpful to prevent age-related macular deterioration.

Storage and usage of eggs

When considering the best eggs for buying, look into the carton of eggs first to see whether any shells are broken. If so, keep them back since there are high possibilities to get them contaminated. Also, check the expiry date on the carton. Eggs stored appropriately can be used four to six weeks even after the expiry date. But, they should be placed in the coldest part of the fridge where the temperature is below 40 degrees Fahrenheit. Remember not to wash them, since washing may take away their waxy protective coating. Cooked egg dishes can be kept in the fridge for three to five days, whereas hard-boiled eggs can be used for up to one week. Evade keeping cooked egg saucers at room temperature for more than two hours.

Eggs are one of the most resourceful foods that must be included in your daily diet. So, eggs are inevitable for your kitchen in all respects. But it is up to you to choose the right eggs that suit your lifestyle. Remember the egg buying tips while choosing the products from your trustworthy seller. It is better to buy the eggs from the local farmer’s market, so that you can ensure the health of the buying eggs satisfactorily as well as confidently.