Contributed by Angela Cleveland

The versatility of eggs has always amazed me. In addition to the many faces of eggs, they provide an array of nutritional supplements to any diet. Eggs contain the highest quality source of protein. For non-vegetarians and ovo-vegetarians, eggs are an excellent source of essential proteins such as lysine (important for growth and bone development, nitrogen balances, fighting viral infections, and helping to build muscle tissue). Eggs contain all the essential amino acids (the building blocks of proteins) necessary for healthy development.

In addition to protein, eggs offer vitamins and minerals such as A, D, E, B, iron, phosphorus and zinc. Eggs are relatively low in saturated fat, so they are a perfect snack for everyone! Or almost everyone…

The down side of eggs is the amount of cholesterol found in the yolk (the white does not contain any). However, research has shown that a higher amount of cholesterol in the North American diet comes from other animal sources, such as dairy products, red meat, chicken, and shellfish. If you have high cholesterol, consult your health practitioner to determine the amount of eggs that will fit within your diet.

Here are some interesting tips on preparing and storing eggs (from the American Egg Board at www.aeb.org):

Use only properly refrigerated, clean, sound shelled, fresh, grade AA or A eggs.
Always refrigerate eggs at home.
Store eggs in the carton on a shelf in the refrigerator to ensure freshness.
Egg shell and yolk color may vary, but color has nothing to do with egg quality, flavor, nutritive value, cooking characteristics or shell thickness.
Poach eggs instead of frying to cut back on fat, or use non-stick pans or non-stick vegetable pan spray to reduce fat when preparing eggs.
Prepare and serve eggs with low-fat foods such as vegetables, fruits, whole grain breads, and low fat or skim-milk cheeses.
Serve egg dishes promptly or keep them refrigerated.

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