I BELIEVE IN BROCCOLI AND BROWNIES
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Eggs are such a simple food that I think they are often overlooked as the nutrition powerhouses they actually are. Eggs are packed with protein, have a multitude of vitamins and minerals, are low in calories, and are budget friendly.  You probably know that eggs are a super source of protein. One large egg has about 6 grams of protein. The protein is found in the egg white, but most of the nutrients are housed in the delicious, yellow yolk. Some of the nutrients in eggs such as vitamin A, vitamin B6, vitamin D, and iron are well known, but you may not be as familiar with the nutrients choline, lutein, and zeaxanthin. Choline Choline is an essential nutrient. That means you need to consume it in your diet. Our bodies can make a little choline, but not enough. Choline is needed in many actions in the body. Choline provides methyl groups for many metabolic processes in the body, it is needed to produce key components of neurotransmitters that are then used for memory, mood, muscle control, and other brain and nervous system functions. Choline is also needed for gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development. It is a very busy nutrient. Most adult females in the US only consume about two-thirds of their daily choline needs. Men do better by consuming about 75% of their needs each day. One egg provides about 25-30% of daily choline needs. Lutein and Zeaxanthin Lutein and zeaxanthin are carotenoids that are very beneficial in eye health. They can reduce the risk of developing chronic eye conditions such as macular degeneration and cataracts. Lutein and zeaxanthin collect in the retina and macula of the eye where they protect and maintain healthy eye cells. While dark leafy greens like kale and spinach have more lutein and zeaxanthin than eggs per serving, egg yolks have the most bioavailability of lutein and zeaxanthin than any other food. There are currently no recommended intakes for lutein or zeaxanthin so keep your diet high in leafy greens and choose eggs as a protein sources a couple of times a week. A meal of scrambled eggs with spinach, tomatoes, and a side of whole grain toast is delicious and packed with lutein and zeaxanthin. Yolk Color and Nutrition Egg shells come in white, brown, blue, green, and even speckled. The color of the egg shell has no impact on the nutrition or quality of the egg. The yolk color comes from the hen’s diet, particularly the hen’s carotenoid intake. Carotenoids give the yolk their yellow or sometimes even orange color. A hen eating a high carotenoid diet will produce an egg with a deeper and darker colored yolk. Hens fed a diet containing marigolds create a beautifully intense yellow yolk. We don’t know if the small change in the amounts of carotenoids in the yolk affects human health, so choose the yolk color you prefer or is readily available. Hen feed can be enhanced with other nutrients like omega-3 fats or vitamin D, which can increase these nutrients in the eggs you eat. Eggs and Heart Health But aren’t eggs bad for heart health? No, they aren’t. In the fact the American Heart Association includes eggs as part of an overall healthy eating pattern. A healthy eating pattern includes plenty of vegetables, fruits, and whole grains, along with lean protein foods (meat, fish, poultry, egg, beans) and low-fat dairy products. Budget Friendly Egg  At less than 15 cents each, eggs are an affordable nutrient-dense food. Incorporate eggs into budget friendly meals such as frittatas, breakfast burritos, eggs and toast, or rice and beans. Boiled eggs make a cheap, portable, protein filled snack. The versatility of eggs makes them equally delicious at breakfast, lunch, or dinner. Egg Sizes Eggs come in different sizes. Most grocery stores stock medium, large and extra-large, but you may find small and jumbo as well. Egg size is determined by its weight. One large egg is a about 2 Tbs and it takes 8-10 eggs to equal one cup of eggs. What size egg should you use? Medium eggs will often be the most cost-effective at price per egg. Recipes are tested using large eggs. Medium, large, and extra-large can generally be substituted for each other in recipes, until you get to recipes using 3 or more eggs. If a recipe calls for 3 eggs and you are using medium, just add one extra egg. For example, if a recipe has 4 eggs use 5 medium, 6 eggs use 7 medium and so forth. If substituting extra-large for large eggs no need to make changes until the recipe use 5 or more eggs. If the recipe calls for 5 eggs use 4 extra-large, 6 eggs use 5 extra-large. Five No Recipe Egg Dishes Eggs are so simple to use you often don’t need a recipe to create a dish. Here a five no recipe ways to make eggs.
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