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Planning Retirement Online

Health Food of the month - Eggs

March 2018

ostrich egg and chicken egg
Today shops sell so many different eggs

Previous Health Foods of the Month...

Coconut Flour




Diet & Supplements Index

Waitrose Recipes

Exotic eggs can also offer good nutrients

Duck eggs, quail eggs, Waitrose has even been known to sell ostrich eggs...but are they all the same, or are chicken eggs still the best choice?

Well chicken eggs are pretty well documented. A single chicken egg for instance will contain a huge range of essential vitamins and other nutrients including vitamins A, B2, B5, B6, B12, D, E and K. It will also offer us folate, phosphorus, calcium, zinc and traces of other essentials. One simple boiled chicken egg will provide 22% of our RDA of selenium.

With 6 grams of protein and just 77 calories, an egg is indeed a real food treasure trove. The only downside is the single eggs’ 212mg of cholesterol, half the daily recommended level. But today there is information showing that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood and research has shown that while the liver produces large amounts of cholesterol every day, when we eat more eggs, the liver produces less cholesterol. Eggs can also raise good cholesterol. It is a complex area.

Duck eggs are very similar…but larger so generally provide more nutrients in all the key areas. A duck egg contains 2.7 milligrams of iron, just over a third of the recommended daily intake and 26 micrograms of selenium, around double that of a chicken egg and 46 per cent of the daily recommended levels. Being larger, ducks also have more Omega 3 fatty acids than chicken eggs.

But there is a downside to the larger size of duck eggs. Getting more of everything means you will also get more cholesterol. A 100g duck egg will contain 884mg of cholesterol, whereas an average chicken egg will contain under half that amount at 425mg. So while the issue of cholesterol in a diet is as we mentioned a complex area, it is something to be aware of when eating duck eggs.

However duck eggs have thicker shells than chicken eggs and this means they stay fresher for longer. They are also richer with more albumen which in cooking can give lighter, fluffier results.  Interestingly, people who are allergic to chicken eggs can often eat duck eggs.

Quail eggs are at the other end of the scale. Hugely popular in Japan, you do need to eat two or three of these tiny eggs to start getting proper nutritional benefits.  While nutritionally they are quite similar to chicken eggs, there are some differences worth noticing.

Comparing 100 grams of quail and chicken eggs, quail eggs have double the levels of cholesterol, the same percentages of protein, double the levels of vitamin B-12 (quail has 26% compared with 14% in chicken) and double the levels of iron.

Quail eggs also contain 13 per cent of protein compared with the 11 per cent found in chicken eggs, and also have a lot more Vitamin B1 per egg. So in some areas quail eggs are certainly more beneficial but the cholesterol levels need consideration.

Today in the shops you can also find ostrich, goose and other exotic eggs for sale and most of the eggs are based around only small variations of the main nutritional contents you find in the chicken, duck and quail eggs. If you have to be really careful about what you eat, then comparing the nutrients of the different eggs as above could be key; but otherwise if you want to try different eggs, just introduce them as replacements for the chicken eggs in your normal eating habits...remembering of course that an ostrich egg, at 24 times bigger than a normal chicken egg, might just be a step too far for the breakfast table!


Duck Eggs now available at Kingsdon Shop

The Benefits of Eating Duck Eggs

There are many benefits of eating duck eggs instead of chicken eggs.

The first benefit is the nutrition. You can eat a duck egg and get the protein and omega-3s your body needs. Next to a goose egg, it outshines most other eggs that are commonly used.

Secondly, duck eggs stay fresher longer because of their thick shells.
So if you need eggs that won’t go bad (even if you don’t eat eggs regularly) then duck eggs are probably what you’ve been looking for.

Finally, if you have an allergy to chicken eggs then you can probably still eat duck eggs. That is pretty exciting news. You don’t realize how many things have chicken eggs in them until you have an allergy. Well, you can still have all of those items and then some as long as you substitute the chicken egg for a duck egg.

And for cake-makers,  the egg white of a duck egg is colourless and better than hens' eggs for icing and cake decoration



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