The old adage that eggs are a complete food is no eggs-aggeration, especially when you consider the shells. They are an inexpensive and resourceful way to add calcium to your diet.  You won’t look at an egg the same after you read all of these wonderful applications of the truly incredible, edible egg, so, get crackin’!

Yield: Varies

Prep time: 15 minutes

Cook time: depending on drying technique, up to 12 hours

Skill level: Easy

INGREDIENTS

• EGGS with clean shells

• WATER for boiling

DIRECTIONS

1. Empty the eggs, saving contents for another use. Rinse the vacant shells well in water.  Remove any whites that might be stuck but don’t worry about the membrane, as this has extra nutrients. 

• Optional step, and before rinsing the shells… take your finger and wipe the whites out, spreading the liquid onto your face – avoiding eyes, nostrils and lips.  Let dry before washing off.  Instant face mask!

2. Keep the rinsed, empty shells in a spare carton or bowl and store them in the refrigerator until you are ready to use.  Take care not to stack the shells within themselves too tightly as any residual white may cause them to stick together like glue. 

3. Once you have accumulated at least a dozen shells, fill a pot with enough filtered water to allow them to move freely.  Bring to a boil for 10 minutes, stirring occasionally. This important step will kill any harmful pathogens.

4. Drain the shells (consider saving the water and, after it cools, using it to water your plants/garden) and spread them on baking sheet. Then you can either:

• Let dry 8 hours or overnight.  After they are sufficiently dry, put in a 200 degree (Fahrenheit) oven for about 10-12 minutes to completely dry out or,

• Let dry for 1-2 hours then place in dehydrator at 115 degrees for 8-12 hours or until the shells are completely dry.

5. Once cooled, put a few shells into a clean coffee grinder or high-powered blender (glass pitcher is better than plastic) and run until pulverized into a granular/powdery form.  You can also use a mortar and pestle.  Continue until all of your shells are fine powder. Sift it through a mesh sieve, if desired, to rule out any larger pieces or notably sharp edges.

6. Store in a tightly sealed Mason jar in the cupboard away from heat or moisture. Some recommend discarding after 2 months but, properly prepared and stored may last longer. Consider adding a moisture-absorbing packet to reduce exposure and extend shelf life.

USE CASE

• 1 tsp. contains approximately 800-1,000 mg. of calcium carbonate. Consume by mixing in a small amount of water along with a meal, mixing into your favorite beverage or smoothie, or adding to recipes such as bread dough, casseroles or muffins. Even the most powdery fine shells will not dissolve easily in liquids or heat so expect the possibility of a little sandy feel on the tongue.

• Dosage is 3/4 to 1 tsp daily, divided in 3 servings with meals (very important as this offers the ideal chemistry to properly digest and utilize this nutrient). Don’t consume more than 1 tsp a day as it can irritate a sensitive digestive track.

• According to Ray Peat, PhD, ¼ of a teaspoon of eggshell calcium taken 3x/day WITH MEALS is equal to 2000mg of a quart of milk and/or around 1200mg of calcium carbonate and is very low in toxic metals (lower than oyster shells!).

NOTES/VARIATIONS

• It might go without saying but to emphasize this important point also articulated in the What’s for Dinner article, always use the highest quality eggs you can find.  Not everyone has access to farm raised chicken eggs, so if purchasing from a grocer, look for these attributes: organic, free-range; non-bleached shells (not white), and deep, amber colored yolks. If buying from a farm, be certain the shells are clean prior to cracking.

• Add crushed (broken up into chunks, not fully powdered) eggshells to coffee grinds before brewing.  It not only offers calcium but also makes for a smoother cup.

• Add whole shells to your pot of bone broth or chicken soup. Strain before consuming.

• Steep broken/crushed shells in Apple Cider Vinegar for six weeks or more, then strain and use to make salad dressings or marinades.

• Mix powdered shells in with your toothpaste for a re-mineralizing treatment for your teeth.

• Add a small amount of finely powdered shells to your makeup powder or favorite lotion to nourish your skin.

  Bonus tip:

• If making hard boiled eggs, save the water and sip throughout the day or use it to make coffee, tea, or in recipes - such as soups or casseroles – that call for water.  Always make sure your eggshells are clean to begin with.  You can add a bit of vinegar, lemon juice, or salt to help leach the minerals out of the shells but take care not to overdo or the flavor of the water (and possibly your hard boiled eggs) will change and could affect your recipes.  

CREDITS/REFERENCES

Thumbnail photo credit: https://pamphotography.blog/2012/06/14/project-52-week-10-photographing-everyday-objects-eggs/

https://www.mamanatural.com/how-to-make-eggshell-calcium/

https://morelifehealth.com/articles/eggshells-calcium

https://thelostherbs.com/how-to-make-calcium-supplements-from-eggshells/

https://www.healthyfoodtribe.com/can-you-eat-egg-shells/

https://www.healthline.com/nutrition/eggshells-benefits-and-risks#TOC_TITLE_HDR_6

RESEARCH:

https://www.ncbi.nlm.nih.gov/pubmed/11281164

Egg-shell calcium (Ca) is one of the effective Ca sources for bone metabolism. In the present study, we investigated whether egg-shell Ca had similar effects compared with calcium carbonate (CaCO3) when vitamin D3 (1alpha(OH)D3) treatment was given to an osteoporotic rat model. In both 1alpha(OH)D3-supplemented and -unsupplemented rats, the bone mineral density (BMD) of the lumber spine in the vitamin-supplemented group increased significantly compared with the unsupplemented group. In a Ca balance study, there were also significant differences in intestinal Ca absorption, urinary Ca and fecal Ca between the vitamin-supplemented and -unsupplemented groups. These results show that egg-shell Ca could have similar effects to CaCO3 on bone metabolism. In contrast with CaCO3, vitamin D3 supplementation did not significantly increase serum Ca levels in the egg-shell Ca group; however, the mechanism of Ca absorption is still unclear. Our results suggest that egg-shell Ca may be an effective nutrient in Ca metabolism for people treated with vitamin D3.

https://www.ncbi.nlm.nih.gov/pubmed/15018022

In this paper the most significant biological and clinical aspects of a biopreparation made of chicken eggshells are reviewed. Eggshell powder is a natural source of calcium and other elements (e.g. strontium and fluorine) which may have a positive effect on bone metabolism. Experimental and clinical studies performed to date have shown a number of positive properties of eggshell powder, such as antirachitic effects in rats and humans. A positive effect was observed on bone density in animal models of postmenopausal osteoporosis in ovariectomized female rats. In vitro eggshell powder stimulates chondrocyte differentiation and cartilage growth. Clinical studies in postmenopausal women and women with senile osteoporosis showed that eggshell powder reduces pain and osteoresorption and increases mobility and bone density or arrests its loss. The bioavailability of calcium from this source, as tested in piglets, was similar or better than that of food grade purified calcium carbonate. Clinical and experimental studies showed that eggshell powder has positive effects on bone and cartilage and that it is suitable in the prevention and treatment of osteoporosis.

https://www.tandfonline.com/doi/abs/10.3109/09637486.2013.787399

Taken into consideration that the deficiency of calcium (Ca) in the diet is a common problem, the aim of this work was to study the chicken eggshell as Ca source at home. It was evaluated: (1) different mechanisms to process eggshells and find an easy way to determine the required amount of Ca at home and; (2) the flavor and the texture for eggshell fortified food. Methods: Chemical and mechanical methods of eggshell processing were evaluated. Changes in flavor and texture were evaluated in volunteers coordinated by a professional chef. Results: A single eggshell contains 2.07 ± 0.18 g of Ca; therefore half an eggshell could provide the amount of Ca needed by adult human beings per day. The best way to use chicken eggshell as Ca dietary supplement is powdered to add to bread, pizza or spaghetti as there were small changes in texture and no changes in flavor.

https://www.sciencedirect.com/science/article/pii/S0032579119416775?via%3Dihub - a beneficial composition with about 39% of elemental Ca, relevant amounts of Sr, and low levels of Al, Pb, Cd and Hg. It may be used as a Ca source in human nutrition.

https://pubmed.ncbi.nlm.nih.gov/12064336/ -  The present study indicates that healthy late post-menopausal women with an adequate Ca intake at baseline may increase BMD of the hip within 12 months following supplementation with the chicken eggshell powder-enriched supplement.