Eggs have been the staple breakfast food for people in several cultures for centuries

Eggs have been the staple breakfast food for people in several cultures for centuries. Eggs can be added into many dishes undetected and they can also be boiled, baked, fried, scrambled or poached. The way to keep the most nutrients in the egg is to eat it boiled. Although the sulphuric smell may be enough to make some turn away from eating them, the health benefits of hard boiled eggs may indeed
outweigh the smell.

➨Types of Eggs

Although many Americans eat chicken eggs, some grocery stores also sell quail eggs and duck eggs. There are several different colors of chicken eggs, although many people either eat brown or white eggs. The standard white egg makes up the bulk of eggs sold at local food stores. These eggs are marketed as either non-fertile eggs, organic eggs or free-range eggs. Non-fertile eggs refer to the regular eggs that cannot be incubated to produce chicks. Organic eggs are laid by hens that were fed organic grain. Free-range eggs are laid by chickens that are allowed to roam outside of their cages.

➨Nutrition in a Boiled Egg

Eggs, according to the Incredible Edible Egg's website, contain 13 essential nutrients and only contain 70 calories on average. Each egg contains 6.29g of protein, 0.39g of carbohydrates, 4g of fat, 212mg of cholesterol, 1.55g of saturated fat, 125.5mg of choline, 244 IU vitamin A, 18 IU vitamin D, 0.48mg vitamin E, 0.071mg vitamin B6 and 24mcg folate. Eggs also contain magnesium, sodium, calcium, ribflavin, thiamin, phosphorous, iron and zinc. In addition, eggs contain two compounds called lutein and zeazanthin.

➨Eye Health

The two antioxidants in eggs--lutein and zeaxanthin--contribute to eye health. These antioxidants help prevent age-related blindness and reduce the risk of developing cataracts and age-related macular degeneration, which causes blurred and distorted vision. Although 166mcg are of these antioxidants are in an egg, these antioxidants are easier to absorb from eggs than any other food source.

➨Weight Loss

Each egg contains 13 percent of the daily recommended value of protein. Protein is used to build and repair the tissues and muscles within the body and it is also partially responsible for immune function. The protein in eggs is considered high quality protein. This type of protein will help people maintain a healthy weight if eaten as part of a regular breakfast and a reduced calorie diet.

➨Cell Functioning

Each egg contains 23 percent of the daily recommended value of choline, which is necessary for the functioning of all cells in the body. This includes cells that transport nutrients throughout the body and to cells associated with memory. This mineral also helps promote memory and brain functioning in children and helps prevent birth defects.


➨They may reduce your risk of cancer

Whole eggs are one of the best sources of the nutrient choline (one large egg has about 30 percent of your RDA). A study published this year found that women with a high intake of choline were 24 percent less likely to get breast cancer. Note: Choline is found mostly in the yolk, so feel free to ditch the egg-white omelets.

➨Eggs keep your peepers peeping

Egg yolks are also high in lutein and zeaxanthin, two antioxidants that have been shown to ward off macular degeneration--so you'll still be able to eyeball hotties from afar when you're 80.

➨An omelet a day can shrink your waist

Louisiana State University system researchers found that obese people who ate a two-egg breakfast at least five times a week lost 65 percent more weight and had more energy than women who breakfasted on bagels. "Eggs are more satisfying than carbs, making you feel full longer," says Kristine Clark, Ph.D., R.D., assistant professor of nutrition at Penn State.

➨Your abs eat them up

These little orbs contain a certain sequence of amino acids that makes egg protein easy for your body to absorb. Which means a hard-boiled grade-A is an ideal muscle-repair food after a butt-busting workout.

➨Which eggs are best?

All eggs contain the same basic good stuff, and the large ones pack only 72 calories each, so you really can't go wrong. But depending on your eating habits, special eggs may be worth the extra cash.

➨Labels to look for

Organic eggs these were laid by chickens that aren't fed nasty slaughterhouse byproducts, antibiotics, or certain additives.

➨Pasteurized Using raw eggs? Look for this word on the label. It means the eggs have been placed in warm water to kill bacteria.

➨Omega-3 Enhanced If you rarely eat fish, buy these to snag more of the heart-healthy fatty acids.

➨Labels to skip
Cage Free, Free Range, and Pasture Raised don't guarantee happy chickens.