As a new regular feature, we will be focusing on foods that should be in our diets, rather than what we too often hear, which is what we should NOT eat.  So in the next few months, look for a little good news about some of your favorite foods.

This month we’ll spotlight eggs — those mighty little power houses of nutrition.

For their modest caloric value, eggs are an excellent source of nutrition. A large egg contains approximately 80 calories and provides many beneficial nutrients to the diet: 6 grams of high biological value protein, iron, zinc, choline, lutein, zeaxanthin, folate and vitamin D.

Protein is the building block for muscle. Iron and zinc are important for a healthy immune system, and choline is a nutrient critical to brain development and memory function. Lutein and zeaxanthin are antioxidants that may keep eyes healthy by preventing macular degeneration. Folate lowers homocysteine (a molecule harmful to blood vessels), heart disease and cancer risk, and vitamin D is needed to absorb calcium.

As a significant source of dietary cholesterol, eggs were once erroneously banished from the diets of people on a heart-healthy diet to reduce blood cholesterol levels.  It has now been determined that a diet high in saturated fat has a greater impact on blood cholesterol than the intake of cholesterol itself, so it’s now considered safe to eat one egg per day without concern of raising blood cholesterol.

Always handle eggs safely to avoid risk of salmonella infection. Wash hands with warm soapy water before and after handling raw eggs. Sanitize surfaces exposed to raw eggs with a dilute bleach solution. Avoid eating raw or undercooked eggs.

Eggs are nutritious, inexpensive, versatile, and are a low calorie contribution to any menu. They are now available in colored shells: blue, green, pink, and brown.  They are all good for you, so go ahead and add some color to your plate — bon appetit!

Next month we’ll look at the delicious health nut, the almond.

By Leanne Kramer, RD LN, Sanford USD Medical Center