Eggs are a great source of protein, and also contain vitamin A for healthy skin and eyes, vitamin D for strong bones and teeth and vitamin B12 to help us use the energy from the food we eat.
Recommendations
It's widely believed that eggs contain a lot of cholesterol so we should only eat a certain amount each week. Eggs do contain a form of cholesterol but this type of cholesterol has very little impact on our blood cholesterol levels - far less than the effect of saturated fats. There is no recommended limit on the amount of eggs you should eat but they can be an important part of a balanced and varied diet.
Babies, toddlers, elderly people, pregnant women and people who are unwell are advised to avoid eating food containing lightly cooked or raw eggs, unless it's made with pasteurised eggs, to prevent possible food poisoning caused by salmonella.
You might find raw eggs in home-made mayonnaise, Béarnaise and Hollandaise sauces, some salad dressings, ice-cream, icing, mousse, tiramisu and other desserts.
Eating eggs healthily
Instead of frying eggs try them poached or scrambled on wholemeal toast. You can really add flavour to a salad by adding chopped hard boiled eggs, or making a tasty omelette with leftover vegetables.
Quiches are an enjoyable egg product but they can contain lots of fat in the pastry and the cream and cheese used to create the filling. Have a small slice and a big salad on the side!
Using eggs safely
Eggs are easy to prepare, but it's important to handle, cook and store them properly to avoid food poisoning.
Remember when handling eggs that they contain bacteria both on the inside and outside of the shell. It's important to wash surfaces that come into contact with eggs, including your hands and surfaces you have touched.
When storing eggs keep them in a cool and dry place, ideally in the fridge away from other foods.