Egg-ceptional Eggs
Much has been written lately about eggs that has cast doubt on their nutritional value.
As a result, most people aren't aware of what's true and what isn't.
Misconceptions abound: are they healthy?
How many daily servings are recommended?
Who should avoid eating them?
And probably the most common: will eating them increase my blood cholesterol levels?
While it is proven that they do contain a significant amount of dietary cholesterol, there also still remains a plethora of misinformation regarding their true nutritional value, which has prevented many from enjoying them as part of a healthy diet. So, is there a limit to how many you can eat a week?
Health Canada does not have a specific daily limit on dietary cholesterol.
It recommends that you consume as little as possible while still maintaining your daily nutritional intake.
Considering that one yolk contains around 215 mg of cholesterol, a two-egg omelet would contribute a significant amount of cholesterol to your day's consumption.
But before you do away with omelets, soufflés, and the like, consider that only a small amount of cholesterol in food will actually work its way into your bloodstream. Studies show that saturated and trans fats are the real culprits behind elevated levels of blood LDL (bad) cholesterol. In fact, the Heart and Stroke Foundation of Canada stresses the importance of limiting foods containing trans and saturated fats, over limiting dietary cholesterol, since foods containing trans and saturated fat raises your blood cholesterol the most. 
Worth noting, these super orbs contain little saturated fats and no trans fats, and the cholesterol that comes from them is from the yolk, while the whites have no cholesterol. So, what is the link between this super food and heart disease?
While it's true that elevated LDL blood cholesterol levels do cause the hardening of arteries, a factor associated with coronary heart disease (CHD), studies have consistently shown that there's no definite linkage between their intake and CHD in healthy people.
One study from 1999 looked at the egg consumption of 117,000 nurses and health professionals over a 14-year period and found that eating up to one a day did not increase the risk for CHD. A more recent study, published in the American Journal of Clinical Nutrition, followed 21,327 male physicians over a 20-year period and found that consuming this super food, even up to 6 a week, was not linked with a greater risk of developing cardiovascular disease. It's important to note that the same research does draw a link between consumption and cardiovascular disease risk for men who have diabetes.
Those who ate 7 or more a week had double the risk for death (most likely from heart disease) than those who consumed less than one a week. So, what are the nutritional values of eggs?
They are a good source of 11 nutrients that include folate, riboflavin, selenium, vitamin-B12, and vitamin-A. They're also an excellent source of choline, a nutrient that is necessary for nerve and brain development. Women who are pregnant or breast-feeding require increased intake of choline.
Eggs are one of the few whole foods that contain vitamin-D, a nutrient that is important in maintaining optimal bone health.
They are also rich in lutein, an antioxidant that can protect against the development of age-related macular degeneration or cataracts.
Additionally, studies have shown that lutein intake may actually reduce the risk for CHD by minimizing the formation of plaque on the artery walls.
Moreover, research has demonstrated that eggs enriched with omega-3 from fish oil helps lower triglyceride levels - fats found in the bloodstream that's linked to CHD. This super food is also an excellent source of high-quality protein.
They contain all the essential amino acids needed by the body to build valuable proteins.
Eggs also provide a greater amount of the branched chain amino acids (BCAA), the amino acids that regulate muscle growth and control the release of insulin.
Leucine, a BCAA, was found to help to reduce loss of muscle tissue, promote loss of body fat and stabilize blood glucose levels.
Researchers explain that eating high-quality protein, especially at breakfast, seems to be the key to long-term weight loss and maintenance.
When looked at as a whole food and not merely as a source of dietary cholesterol, the positive benefits associated with this super food being a part of a healthy diet are overwhelming.
As research attributing egg consumption to CHD is lacking, one a day seems safe and beneficial.
If you have diabetes, talk to your doctor or dietitian about your concerns.
If you're still worried about the amount of dietary cholesterol or the role it may play in increasing levels of blood cholesterol, consider enjoying yours without the yolk.
Oh, and "No", there is no nutritional difference between brown and white shelled variety, it's just the hen variety, laying them.
Here's a recipe that you might enjoy! Scrambled Eggs with Smoked Salmon
You may not think to enjoy smoked salmon with this super food, but it's a great combination and a way to include more Omega-3's in your healthy way of eating. This is the ultimate feel-good Sunday brunch recipe. We hope you enjoy! Prep: 10 min Total: 30 min Ingredients: 6 large eggs 8 oz. (225 g.) smoked salmon, cut into thin strips, or hot smoked salmon, flaked 2 Tbs. whole milk 2 Tbs. finely chopped chives salt and freshly ground black pepper 4 Sourdough English muffins, split and toasted 1 Tbs. butter Yield: makes 4 Serving
Preparation; 1. Beat the eggs with the milk, and season with salt and pepper. 2. Heat the butter in a medium nonstick frying pan over medium heat until foaming. Add the eggs and stir with a wooden spoon until almost set. Stir in the smoked salmon and cook until just set. 3. Sprinkle with the chives. Spoon over the toasted muffin halves and serve hot. Notes: With Mushrooms variation: Cook 8 oz. mixed mushrooms, whole or sliced, in butter, and add in place of the smoked salmon. With Green Peppers and Tomatoes variation: Cook 1 seeded and chopped green pepper in olive oil until just tender. Add 3 tomatoes, skinned, seeded, and chopped. Use instead of smoked salmon. Healthy Cooking Tips: Make sure you do not add any salt to the poaching water. The salt has a tendency to dissolve the whites. By making sure there's enough water in the poaching pan to cover eggs, you prevent them from sticking to the bottom of the pan. You want them to float while they cook. This also avoids breakage when you remove them with the slottedspoon. It's also important that the water is at a steady simmer without boiling. You may want to lay the spoon with the egg on a towel briefly after removing from the water. This allows the towel to absorb some of the poaching water, and won't dilute the flavor of your mushroom, spinach mixture. 
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