How to choose and cook the best eggs for your family

Useful tips to keep in mind when buying eggs...

The importance of eggs in your family’s diet can never be stressed enough. But when you go to buy eggs for your family, you may get confused because of the variety of eggs that is now available in most of the markets. So, what are the best eggs to eat, especially when it comes to your little one’s health?

Best eggs to eat: What to keep in mind when buying eggs

The nutritional benefits of eggs for individuals of all age groups are well-known. But what most of us may not know about much is the art of choosing the best eggs to eat.

Here are a few important things to keep in mind when on that egg-hunt.

1. Appearance

White eggs are equally good in quality as any other eggs. | Image: file image

When looking for the best eggs to eat, we often begin with checking the size and color. But, in terms of nourishment, there’s no difference really between the smaller sizes and the larger ones.

The same goes for color, even though we’ve come to believe that brown eggs are healthier. Not true: both brown and white eggs are equally good for you.

2. Pasteurization

Brown eggs are mostly larger in size, but there’s no difference in nutrition when compared to their white cousins. | Image: file image

Salmonella poisoning is one of the huge dangers that a raw or undercooked egg can pose to your family. When eggs are pasteurized the bacteria responsible for intestinal illnesses are killed. But pasteurisation can make the egg whites cloudy. So, if you are going to beat the eggs, it may take up to four times longer for them to foam up.

Pasteurized eggs also cost more than the non-pasteurized variety. But if you are going to serve eggs to children, elderly, pregnant moms or immune-compromised individuals, then the best eggs to eat would be the pasteurised ones.

3. Egg raising methods

Methods to raise eggs are varied. | Image: file image

Cage-free, free-range (Kampong) and organic are a just a few terms that are associated with the way egg-producing hens are raised.

Here’s more you need to understand about each of these raising methods.

Cage-free: Hens have unlimited access to food and water. They can freely roam in their space, but may not necessarily have outdoor access.
Free-range or Kampong eggs: In this method, hens not only have unlimited food and water and freedom to roam, but they also have continuous access to their outdoor environment.
Organic: The main difference here is that in addition to being uncaged and having outdoor access, the chickens are fed an organic diet.
Vegetarian: The hens are kept indoors and fed only a vegetarian diet. They cannot eat worms or grubs.

As far as taste is concerned, columnist Tamar Haspel’s experiment with her own free-range chickens and factory chickens has proved in the past that there is no difference in any of these varieties. So, making a choice such as this depends more on your own moral and financial decisions rather than culinary ones.

A study by the USDA did not find any quality difference among any of these types of hens. But, there have been certain analyses where free-range eggs had higher level of nutrients like vitamins and omega-3.

Best eggs to eat: some important egg-facts you should know

Eggs of any color will have more or less same nutritional quality. | Image: file image

1. One Egg contains around 185 mg of cholesterol. And your little one’s daily cholesterol intake should be below 300 mg. So, ensure that you stay within that limit.

2. An egg is like a natural multi vitamin pill! Here’s what one egg contains:

Choline: for brain development, function and memory;
Folate: produces and maintains red blood cells;
Iron: carries oxygen to the cells;
Lutein and Zeaxanthin: maintain good vision and protect the eyes against harmful UV rays;
Niacin: promotes normal nerve function and helps release energy;
Omega-3 fats: improve blood cholesterol;
Protein: helps keep body strong;
Riboflavin: helps keep body tissues healthy;
Vitamin A: protects against cancers;
Vitamin B12: protects against heart disease;
Vitamin D: keeps bones and teeth healthy;
Vitamin E: acts as an antioxidant;
Zinc: promotes a strong immune system.

3. An experiment conducted in 2015 at the Brown School at Washington University in St Louis revealed that including eggs in the diet of kids and reducing sugar-sweetened foods led to an increased length-to-age and weight-to-age scores in 47% of the participants. In other words, eggs can make your child grow taller!

Best eggs to eat: How can you make your child love eggs?

Pizza omelette | Image: file image

Eggs are not just delicious and nutritious, they are also highly versatile. They are the perfect meal for little ones. Here’s something different that gives your child a break from the usual boiled or scrambled eggs.

Try this yummylicious and healthy pizza omelette.

You will need:

6 eggs
Salt and pepper powder as per taste
Veggies like chopped bell pepper, tomato, cabbage and onion and boiled carrot, potato and peas
Cheese

Preparation:

Mix all the ingredients in a bowl. Heat a medium deep pan and add butter or oil to it. Once the oil heats well or butter melts, add the mixture to the pan. Let it cook. Cut into four parts and serve.