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You can find them scrambled, hard-boiled, sunny-side up, or even poached, but eggs are more than just a versatile food. For only 70 Calories, one large egg provides the body with 10% of its daily recommended intake of protein, iron, multiple minerals and B vitamins. Read on to crack open the facts behind these nutrient powerhouses.

ProteinEggs are a complete protein, which means they contain all nine essential amino acids needed by the body.

CarotenoidsLutein and Zeaxanthin are two important carotenoids found in eggs that have been shown to lower the risk of developing macular degeneration and cataracts in the eyes.

Choline: Choline is a B Vitamin that 90 percent of Americans do not consume in adequate amounts. Consumption is particularly important for pregnant women because of its function in fetal brain and memory development.

FatEggs are not considered a high-fat food. They have five grams of total fat with only a small amount of it being saturated fat. Eggs become high in fat when they are fried with oil or butter.

CholesterolEggs are known for having a lot of cholesterol; so health professionals advise us to consume eggs in moderation. However, research shows that foods high in saturated fat have a greater affect on blood cholesterol levels than foods high in dietary cholesterol.

 Here are some ways you can incorporate eggs in your meal:

  • Start your day with a single scrambled or hard- boiled egg for breakfast.
  • Order your choice of omelet made with one egg or two egg whites at the omelet station; add some veggies for an extra nutritional boost.
  • Top your salad with a chopped egg for extra protein.
  • Try a cholesterol-free, fat-free egg substitute available at breakfast.

News Flash! As of the end of this month, the dining halls are going cage-free! All eggs served in the dining halls will be from cage-free farms.

Start your day the Egg-cellent way!

Revised By: Alexa Essenfeld

Reviewed By:  Dr. Brasaemle- Department of Nutritional Sciences References

Uthus, Eric. The Egg:It’s a Healthy Food. Available at: Accessed on: January 29, 2012.


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