Egg Recipe

An excellent source of protein, eggs also provide a broad spectrum of vitamins and minerals. In particular, they are a very good source of vitamin B12, which is essential for proper nerve function. Because dietary needs for vitamin B12 are often fulfilled by meat, even some vegetarians especially rely on eggs as an important source of this vitamin.

Lecithin-aa natural emulsifier found in eggs-is rich in the B vitamin choline, which is involved in moving cholesterol through the blood-stream as well as aiding fat metabolism. Choline is also an essential component of cell membranes and nerve tissue. Although the body can make enough choline for its normal needs, some researchers have suggested that dietary sources may be helpful in reducing the accumulation of fat in the liver as well as repairing some types of neurological damage.

To help keep blood cholesterol in check, the American Heart Association (AHA) recommends that people with heart disease or a high risk of heart disease limit themselves to two egg yolks a week. In the past, the AHA suggested that all adults consume no more than four egg yolks weekly, including those in baked goods, but its dietary guidelines no longer include that advice. Only the yolks of eggs contain cholesterol, so there have never been any AHA restrictions on egg whites.

 Occasionally, an egg may be found to harbour salmonella bacteria, which can be passed on by the hen or enter through cracked shells. Although the risk of food poisoning is relatively low, it's best to avoid eating raw or partly cooked eggs in any form. Always open the carton to inspect eggs before you buy them. Reject any that have cracked shells.