FAQ

Yes. Eggs can make a substantial nutritional impact in the diet of individuals who need to consume nutrient dense foods, particularly pregnant women, children and the elderly. Eggs are an excellent source of high quality protein plus they provide many vitamins and minerals, including vitamin B12, riboflavin, vitamin D, folate and iron. Eggs are one of nature's most nutrient dense foods. Canada's Food Guide identifies a serving of 2 eggs as part of a healthy eating pattern. When it comes to convenience, ease of preparation and good nutrient value for the food dollar, few foods can compete with the unbeatable egg! If you enjoy eating eggs, and a healthy eating is important to you, it’s good to know the Canadian eggs meet the criteria for the Heart & Stroke Foundation’s Health Check™ program.

High fat diets are usually associated with increased risk of coronary heart disease (CHD). However, epidemiological evidence shows that the mortality rate from CHD is lower in France than expected, based on saturated fat intake and serum cholesterol levels of the French.²⁷ This "French Paradox" cannot be explained by differences in other risk factors, although it has been linked to the regular consumption of red wine.^{28, 29} Moderate alcohol consumption has been shown to protect from CHD.³⁰ Phenolic compounds found in red wine could explain this protection since they have been found in in-vitro studies to inhibit oxidation of LDL-cholesterol, rendering it less atherogenic, and to lower platelet aggregability.²⁷ The protective effect of wine may be prolonged if consumed during meals since it is then absorbed more slowly.²⁸ A moderate intake (1-2 glasses per day) of red wine, preferably during meals, can be beneficial as one strategy to help protect against heart disease.

Omega-3 fatty acids are found in foods including canola and soybean oils, flax seed, fatty fish (such as herring, mackerel, salmon and trout), fish oils and fish oil concentrates.³⁶ Omega-3 enriched eggs, produced from hens fed diets containing ground flax seed, provide an alternative dietary source of omega-3 fatty acids.⁴¹

Consider pasteurized egg products when going on a trip where there is no refrigeration, such as camping or boating. Pasteurization destroys any harmful bacteria that may be present by an intense heating process. Dried egg products are light in weight, easy to pack, and can be reconstituted with clean water for use in most of the ways you would use shell eggs. However, once the package is opened, the contents are subject to contamination through improper handling and storage. Small packages are often available from sporting goods stores.

A child's risk of developing food allergies is strongly influenced by the family's history of allergies. Children without an allergic parent have a 15% risk of developing allergies. When one parent is allergic, the risk increases 20% to 40%. When both parents are allergic, a child has a 40% to 60% risk of developing an allergy. A child does not usually inherit a specific food allergy, but rather the tendency to be allergic.

The scientific name of the egg white is albumen. Albumen contains more than half of the egg's total protein content. When a fresh egg is broken, the thick albumen stands up firmly around the yolk. Albumen tends to thin out as the egg ages because of changes in the protein character.

Yes! Eggs are one of nature's most nutritious foods. One large egg contains only 70 calories and an incredible amount of nutrition. For more details, see Nutrition.

Cholesterol is only a concern if your doctor has told you that you have high blood cholesterol levels that need to be controlled. Otherwise, most healthy people can eat foods containing cholesterol. For most people, cholesterol from foods has little effect on blood cholesterol levels because your body tries to maintain a balance. If you eat more cholesterol than you need, your body will produce less. Eating too much fat, especially saturated and trans fat, has a greater influence on increasing blood cholesterol levels than dietary cholesterol.^{7, 8, 9} High blood cholesterol levels are a risk factor for heart disease. If you want to keep your blood cholesterol at a normal level, the best strategy is to limit your total intake of fat, especially saturated and trans fat, eat more complex carbohydrate and high-fibre foods (e.g. grains, vegetables and fruits), increase your activity level and achieve and maintain a healthy weight.

Antioxidants are chemical substances that help trap and prevent oxidative damage to cells and the formation of free radicals. When present in excess, various substances, including free radicals can inactivate enzymes, damage DNA (the genetic makeup of cells) and oxidize lipids. Aging, cancer, arthritis, heart disease, cataracts and colitis have all been linked with oxidative damage.¹⁴ The vitamins C, E and beta-carotene (the plant form of vitamin A) are called antioxidants because they help make free radicals harmless and prevent oxidation of low-density lipoproteins. The oxidation of LDL's can cause fatty streaks to be deposited in arteries, which could be the beginning of atherosclerosis.¹⁴ Increased intakes of antioxidant nutrients has been found to protect against heart disease.^{14, 15, 16} Vitamin E, taken for 2 years in supplement form (100 IU/day), has been found to have beneficial effect on reducing risk or coronary heart disease in men and women.^{17, 18} Most of the beneficial effects of antioxidant nutrients, for example vitamin C and beta-carotene, come from eating combinations of foods, such as dark green or orange vegetables, and dark orange fruits. These foods also contain phytochemicals and non-nutritive substances, such as indoles, phenols, flavones, and isothiocyanthes, which help protect against heart disease. To get vitamin E in your diet, choose margarine and vegetable oils in moderation, whole grain cereals, wheat germ, nuts, and seeds.

Omega-3 fatty acids have been shown to reduce plasma triglyceride levels³⁶, and have been associated with a reduced risk of heart attacks³⁷ and recurrence of myocardial infarction.³⁸ Omega-3 fatty acids could even be critical nutrients in human neonatal development.³⁹ Omega-3 fatty acids have specific health benefits related to heart disease prevention because they play a role in decreasing the clotting activity of platelets in the blood.⁴⁰

Free run eggs are produced by hens that roam in open-concept barns with slat or litter-covered floors equipped with nests and perches. Free range eggs are produced in a similar environment to free run eggs but the hens have access to outdoor runs as well. Due to the severe Canadian climate, outdoor access is only seasonally available. There are no differences between the nutrient content of these eggs and classic shell eggs.

Oxidation of low-density lipoproteins (LDL) is involved in the development and progression of atherosclerosis.¹⁹ Vitamin E is a potent antioxidant shown to protect LDLs from oxidative damage.¹⁹ Recent results from large clinical intervention trials confirm a potentially important role of vitamin E supplementation in heart disease prevention. The Alpha Tocopherol Beta-Carotene Cancer Prevention Study (ATBC), a double-blind placebo controlled primary prevention study involving 29,133 male smokers, showed that supplementation with 50 mg/day of vitamin E was associated with a minor decrease in the incidence of angina pectoris.²⁰ Another randomized double-blind trial, the Cambridge Heart Antioxidant Study (CHAOS), found that treatment with a large dose (268-537 mg) of vitamin E of patients with established coronary heart disease (CHD), reduced the rate of non-fatal myocardial infarction by 77%, with beneficial effects apparent after 200 days of treatment.²¹ On the basis of these results, it appears that vitamin E may be an important component of secondary prevention of CHD. To increase your intake of vitamin E, choose foods, such as vegetable oils, almonds, whole grain cereals, sweet potatoes, peaches, and eggs. Your physician or a registered dietitian can determine if you need additional vitamin E in the form of a supplement.

Start by choosing low-fat foods to begin with and use less fat when preparing foods. Here are some helpful tips: Obvious sources of fat include butter, margarine, oil, and salad dressings. Cut them out when practical and when it's not, focus on using less. At breakfast have a toast or a bagel with jam or a poached egg instead of butter, margarine or cream cheese. Save higher fat foods, such as bacon, sausages, croissants, doughnuts, and danishes for a special treat, rather than your usual fare. When baking muffins, banana or zucchini bread, carrot cake, etc, cut the amount of fat in half and replace the fat you took out with low-fat yogurt or applesauce. Skip the high-fat sandwich spreads and opt for different mustards, relish, salad greens and tomatoes, sprouts, salsa or horseradish instead. Use low-fat or reduced-fat salad dressings for salads and reduced-fat mayonnaise in salads and sandwiches. Cut back on the amount of fat called for in recipes. For example, stir-frying only requires about a tbsp (15 mL) of oil when using a non-stick pan. Buy lower-fat milk products, such as buttermilk, skim and 1% milk. If you are a cheese lover buy a strong flavoured cheese like old Cheddar and use smaller amounts in cooking. Use lower-fat cheeses, such as 1% cottage cheese and Mozarella cheese made with partially skimmed milk instead of the higher fat versions. Skip the rich sauces and gravy, which increase the fat content of your meals.

Eggs are considered part of the Meat and Alternatives food group in Canada's Food Guide. They are grouped with meat, fish, poultry and legumes because of their high quality protein. Canada's Food Guide recognizes the nutritional value of eggs. It includes a serving of 2 eggs as part of the Meat and Alternatives food group.

The cholesterol that circulates in your blood is called blood cholesterol. The cholesterol you get from foods is called dietary cholesterol. About 80% of the cholesterol in your blood is there because your body produced it in your liver. Only about 20% of your blood cholesterol is influenced by what you eat. Dietary cholesterol has little effect on most people's blood cholesterol. When you eat more cholesterol than you need, your body tries to maintain a balance by producing less. When it comes to diet, research indicates that it is the excess saturated and trans fats and not dietary cholesterol that have the greatest impact on your blood cholesterol levels.^{1, 2, 7, 8, 9, 10}

In the early 1960's, mortality rates from CHD in Greek men were one seventh those of Americans of the same age.²³ This was confirmed in the Seven Countries study.^{22, 23} More recently a secondary prevention intervention trial comparing the effect of a Mediterranean-inspired diet to the usual post-infarct prudent diet resulted in a markedly reduced rate of recurrence of myocardial infarction, other cardiac events and overall mortality.²⁴ Protective effects of the traditional Mediterranean diet may be related to its high proportion of MUFAs (e.g. mainly from olive oil), found to lower low-density lipoprotein (LDL)²⁵, which tend to make LDLs more resistant to oxidation²⁶ and decrease platelet aggregation.²⁵ Health benefits could also be explained by the abundant supply of antioxidant nutrients, in particular beta-carotene, vitamin C, and vitamin E, which are associated with a reduced risk of chronic disease.²⁵ Other diet-related factors and physical activity may also explain the higher adult life expectancy and lower chronic disease rates found in specific Mediterranean areas in the early 1960's. People in these regions were generally much more active and leaner than we are in Canada today. Other lifestyle factors may also have contributed to the health enhancing effect of the traditional Mediterranean diet, such as the enjoyment and relaxation associated with the careful preparation and leisurely consumption of meals. This slower style of food preparation and enjoyment of food provide relief from stress, a factor associated with increased cardiovascular morbidity.

A fresh Canada Grade A egg will have a round, well-centered, compact and erect yolk surrounded by a very thick and firm white. The egg will have a small air cell (less than 5 mm deep). As an egg ages, the air cell becomes larger, the yolk becomes more flat, larger, and breaks more easily, and the thick white becomes thin and watery.

In 2002, Health Canada and the National Academy of Sciences developed new recommendations for the requirements of omega-3 fatty acids. The daily recommendation is dependent upon age and gender. Men aged 19 to 70+ should consume 1.6 grams of omega-3 fatty acids daily. Women aged 19 to 70+ should consume 1.1 grams daily.⁴² This level of omega-3 fatty acids can be reached by eating six omega-3 eggs or two fish meals per week.

Choose fatty fish (herring, mackerel, salmon and trout) at least twice a week. Include canola or soybean oil in your diet in the form of salad oil or non-hydrogenated soft margarine. Try omega-3 enriched eggs as an alternative to fish. Have whole grain breads made with flax. Enjoy a wide variety of foods to ensure a balance of nutrients.

Before you focus on the different types of fatty acids in your diet, reduce your total fat intake. Cutting back on fat is the single most important dietary change you can make. Start by reducing added fats and oils in your diet. Then focus on saturated fats found in high fat meats and dairy products and trans fatty acids found in shortenings, certain margarines and products containing hydrogenated oils. Trans fatty acids are a by-product of hydrogenation, the process used to change liquid oils into a spread or solid. Choosing polyunsaturated and monounsaturated fatty acids over these fats helps reduce the risk of heart disease. For more information on trans fatty acids click on the Fat FAQ. Health Canada's Nutrition Recommendations encourage Canadians to reduce the level of fat in their diet to 20 - 35% of energy. Suggested proportion of dietary fat is based on an average daily energy consumption.⁹ One omega-3 egg can provide approximately 1/4 to 1/3 of the recommended intake of omega-3 fatty acid. Just as some consumers prefer brown eggs over white eggs, some will select omega-3 eggs over the classic egg.