Many people shy away from eating eggs because of several myths. Here are some nutritional facts about eggs that you may or may not know about.
#1: Eggs may (naturally) come in all colors
Most people know that eggs come in white or brown, but eggs can also be blue, blue-green, reddish-brown, or even speckled. Different colored eggs are produced by different breeds of chicken and do not differ in their nutritional values. Try visiting a local farmer’s market to look for atypically colored eggs.
#2: Egg yolks can also have different color
The color of the egg yolk depends on the diet of the hen. If the hen eats feed that is plentiful in yellow-orange plant pigments, the color will deposit into the yolk, making it appear more yellow-orange. Hens fed yellow corn or alfalfa meal produce yellow yolk. And those that eat wheat or barley make lighter-colored yolks. Again, the color of egg yolks has no effect on the eggs’ nutritional values.
#3: Eggs have a long shelf life
A carton of eggs always come with a “sell by” date, but this is not the expiration date. Eggs are usually still good for 3-4 weeks after this date. To tell if an egg is bad, simply smell it. Always refrigerate eggs to keep them fresh.
#4: Raw eggs may cause biotin deficiency...over a long period of time
Avidin is a substance in egg whites that binds to biotin and prevents its absorption and utilization by the body. This can be worrisome because biotin acts as a coenzyme in numerous cellular reactions. Deficiency is characterized by lethargy, depression, hallucinations, muscle pain, paresthesia in extremities, anorexia, alopecia, and scaly, red, dermatitis. However, avidin is destabilized by heat. Also, the level of consumption of raw eggs that may lead to biotin deficiency is high (over a period of months to years). This practice used to be popular in bodybuilders but has fortunately decreased over the years.
#5: Eggs are super nutritious.
When people think of eggs, they primarily worry about cholesterol. Cholesterol plays an essential role to cell membrane synthesis, intracellular transport, cell signaling, and nerve conduction. In addition, cholesterol is an essential precursor for the production of vitamin D, steroid hormones (such as cortisol and aldosterone), sex hormones (such as estrogen and testosterone), and bile, which in turn helps with the digestion of fats. Without dietary intake of cholesterol, the body is still able to produce its own cholesterol from other sources for use.
The recommended daily allowance of cholesterol is 300 mg. Eggs were initially worrisome because a single egg yolk contains about 200 mg cholesterol, about two-thirds of the daily