Though eggs are certainly a nutritious food, consuming duck or chicken eggs too often could also carry certain risks.
Cooking may decrease protein and other nutrients
Some nutrients increase or decrease when eggs are cooked. It’s common for the nutrient content of foods to be altered by heat and other cooking methods.
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For example, the protein content differs between raw eggs and soft or hard-boiled eggs (22).
Other nutrient levels can change with cooking, too. One study found that cooking chicken eggs may decrease their vitamin A content by as much as 20%.
Other studies suggest that various antioxidants in eggs may be altered by heat and cooking. In some cases, cooking increases the amount of nutrients present in eggs (23, 24, 25, 26).
That said, eggs still provide plenty of nutrients. You can use the table above to estimate your nutrient intake from cooked duck or chicken eggs.
Risk of salmonella
Salmonella is a bacterium capable of causing a foodborne illness called salmonellosis. Its symptoms include nausea, vomiting, diarrhea, stomach cramps, headaches, and fever.
Usually, salmonellosis is not life threatening. However, it can be deadly in certain high-risk populations, such as children, pregnant people, older adults, and those with compromised immune systems.
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Both duck and chicken eggs can occasionally be contaminated with the bacteria (27, 28, 29, 30).
To avoid developing a foodborne illness from duck or chicken eggs, always rinse the outside of your eggs under running water before cracking them open. Make sure to cook the egg whites and yolks to at least 160°F (71°C) (31, 32).
May contain heavy metals
Heavy metals are a chemical element classification.
They may occur in some foods as a result of their presence in the soil, water, and air that the food is grown with. The amount in eggs can vary significantly depending on how and where the ducks or chickens were raised.
Animal feed contaminated with heavy metals may also contribute to the amount of heavy metals in the animals’ eggs (33, 34).
Heavy metals are generally harmless. In fact, some, such as iron, are actually essential nutrients the body needs to function properly.
However, some heavy metals may be toxic in large amounts.
Unfortunately, studies on both duck and chicken eggs have found that some eggs may contain significant amounts of heavy metals, including lead, cadmium, chromium, cobalt, and copper (35, 36, 37, 38).
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Thus, consuming too many duck or chicken eggs high in heavy metals could harm your health over the long term (39).
Egg health controversy
Eggs have been at the center of a controversy surrounding cholesterol and heart disease for years.
Egg yolks contain a significant amount of fats, including more than 100% of the DV for cholesterol in a 3.5-ounce (100-gram) serving. For this reason, people have suggested that eggs may contribute to an increased risk of heart disease (40).
However, since these claims about eggs became mainstream, multiple research studies have suggested that eggs may actually help promote health (41, 42, 43, 44).
Particularly, eating eggs in moderation may help reduce the risk of some chronic diseases like stroke (45).
Still, other studies have found that eggs may elevate your cholesterol and blood sugar levels, which could, in theory, increase the risk of chronic disease (46, 47).
As such, the best way to include duck eggs or chicken eggs as part of a healthy diet is to consume them in moderation and use healthier preparation methods, such as poaching, boiling, and baking.
Summary
Duck and chicken eggs can occasionally contain foodborne-illness-causing bacteria or higher than normal levels of heavy metals.
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Category: Cook