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Eggs 101: Everything You Need to Know About This Kitchen Staple 

a girl holding an egg

Eggs are versatile, quick and easy to prepare, on top of being full of nutritional benefits. Read on for more about this mealtime superhero. 

Nearly every culture around the world makes egg-based dishes as part of their food traditions. From steamed egg custard in China and tamagoyaki in Japan, to scotch eggs in the United Kingdom or pasta carbonara in Italy, eggs are a vital part of the global food experience—and for good reason. They are economical, easy to prepare and full of the good stuff kids and families need. We’ve got the lowdown on this mealtime staple, in case you need any convincing that you should add them to your grocery list every week. 

Efc - eggs 101: everything you need to know about this kitchen staple 

Packing a protein punch 

Did you know that just one large egg provides 6.5 grams of high-quality protein? Given that kids need between 13 and 52 grams of protein a day, depending on their age, one single egg makes a pretty decent dent in their daily total. (The average adult needs between 46 and 56+ grams per day.) Keep in mind that the yolk is essential—almost half of the protein, all of the healthy fats and many of the micronutrients are included in the golden centre.  

Tip: If you have a kiddo who always seems to be hungry, including nutrient-dense, protein-rich foods like eggs at meals and snacks can help to keep these seemingly bottomless tummies satisfied throughout the day. 

Debunking the cholesterol myth 

Back in the 1980s, it was believed that too much cholesterol could have a negative impact on your heart health, among other things. And since eggs are high in cholesterol, they were painted with a negative brush. In more recent years, however, research has shown that cholesterol from foods (dietary cholesterol) has very little impact on your blood cholesterol. 

So what does this mean? It means you can enjoy eggs whenever you want! In addition to being an excellent source of protein, they also contain essential vitamins and minerals, including vitamins A, D, E, choline, iron and folate. Eggs are also one of the only foods that naturally contain vitamin D, which is key for healthy bones and teeth and may protect against certain cancers and autoimmune diseases. Two large eggs provide 1.6 micrograms of vitamin D, which is good news for us in Canada where our short winter days mean we get less of the “sunshine vitamin.” 

Perfect for plant-forward diets 

If your family focuses on eating plant-based whenever you can, eggs are a great way to ensure you’re getting enough protein. In fact, when eaten together, the fats from eggs will actually help the body to better absorb the carotenoids found in brightly coloured raw fruits and veggies like spinach, kale, corn, bell peppers, tomatoes, watermelon, grapefruit, carrots and more. 

By the way, speaking of colours—there is no nutritional difference between brown and white eggs. White eggs come from white hens and brown eggs come from brown hens.  

Egg farmers from coast to coast 

There are more than 1200 egg farmers across the country producing more than 789 million dozen eggs annually. That’s a lot of omelettes! Eggs that you find in your local grocery store come from Canadian egg farmers—a fact that is important to the 93% of Canadians who want their meat, dairy, eggs and produce to come from Canada.  

For more information and for delicious egg recipes, visit eggs.ca.  

Efc - eggs 101: everything you need to know about this kitchen staple 

Sponsored by: Egg Farmers of Canada, Get Cracking

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