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The egg has always held a particular symbolic significance. It is a symbol of life, rebirth, fertility, Earth, and resurrection. Early Christians represented the egg as the empty tomb from which Jesus resurrected. The Ukrainian pysanka presents a variety of symbols – even the egg itself is symbolic, with its unending surface representing eternal life. But beyond the symbolic nature of the egg is a wealth of positive nutritional and medical benefits worth reviewing. Thus, in this month’s column, I would like to share some interesting and fun facts about eggs. First and foremost is the fact that eggs are one of the best sources of protein. Large eggs (obviously, in this case, size matters and changes the actual numbers) have roughly 77 calories and about 7 grams of protein. Most official organizations that research nutrition recommend about 58 grams of protein per day for the average person, depending on the individual’s activity, age, and dietary needs. The yolk provides most of the vitamins and nutrients (about 3 grams of protein and 62 calories), whereas the white provides about 4 grams of protein and 15 calories. Egg yolks contain cholesterol, but research has determined that consumption of yolks raises good cholesterol (HDL) and lowers bad cholesterol (LDL). Moreover, consuming one egg per day does not appear to increase heart disease in healthy hearts. Eggs also contain lutein and zeaxanthin; both of these benefit eyesight by lowering and reducing the potential development of macular degeneration and cataracts. Eggs also contain folic acid, a vitamin that prevents congenital defects in pregnant women. With these facts in place, it’s time to go back to the chicken that lays the eggs. For one thing, the type of food provided for the hen essentially determines the color of the yolk. The darker the yolk, the better the food provided for the hen. A corollary to this is that the nutritional value increases. Moreover, the hen’s age dictates the thickness of the shell: the younger the hen, the thicker the shell; the older the hen, the thinner the shell. The difference between brown and white eggs lies in the size of the hen as well as the breed. White- feathered/white-ear-lobed hens lay white eggs, and red-feathered/red-ear-lobed hens lay brown eggs. Larger (full-figure) hens require more food and lay brown eggs. But aside from influencing the color of the egg, the size and color of the hens have no influence on differences in nutritional value. Eggs are a unique food source because they can be kept for weeks without refrigeration if they were never washed. In the United States, however, all eggs are washed and sanitized and thus need refrigeration. Additionally, all eggs currently sold in this country are hormone-free to comply with US government regulations. To test whether an egg is fresh, lower the egg into a glass of water. If it sinks, it’s fine; if it floats, it’s old. Organic eggs have a higher level of protein. This, as you may have surmised, is due to a better nutritional diet given to the hens. Raw or undercooked eggs can contain bacteria, and salmonella is the most common pathogen. Poultry may carry these bacteria, which can contaminate the inside of the egg even before the shells are formed. But if you cook and handle eggs properly, they are safe to consume. Eggs are an incredibly versatile food. They are easy to purchase and easy to cook in many unique ways. They provide excellent nutrition, and eating them makes you feel full longer, which helps to keep your weight in check. This springtime, especially during Easter season, I hope you get to enjoy all the benefits found inside the egg as well as the perfectly executed beauty in our traditional pysanka on the egg’s shell. But try not to scramble or boil someone’s artistic pysanka masterpiece, or you might end up with egg on your face! Ihor Magun , MD, FACP OUR HEALTH Our Life | Наше життя March | Березень 2021 31
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