As one of the best protein sources money can buy,
eggs are economical and nutrient-rich contributors to a
healthy diet. In fact, egg protein is of such high quality that it's
used as the standard to which other proteins are compared. Eggs also provide valuable vitamins and minerals, including vitamins A, D, and K, and phosphorus, calcium, potassium, magnesium, iron, and zinc. What's more, one large egg is just 75 calories.
Worried about fat? One large egg contains barely 5 grams of fat,
and only 1.5 grams are saturated fat. Best of all, eggs contain no
trans fats. Contrary to popular belief, eggs don't adversely affect
blood cholesterol levels. In fact, a study by the Harvard School of Public Health found no significant link between egg consumption and development of cardiovascular disease in healthy individuals. Whether you eat one egg a week, or more than one egg a day, there's no evidence to support the notion that you increase the risk to your heart and arteries, as long as you'rein good health.
While eggs themselves do contain cholesterol, dietary cholesterol is essential for body functions. Certain risk factors, such as body
type, family history, and overall diet, can contribute to elevated
blood cholesterol levels. But, when it comes to cardiovascular
disease and diet, it's better to point the finger at saturated fats
and trans fats (these two types of fat are found in foods that
include hydrogenated oils).

New eggs come to market

Now that we've convinced you of the healthful benefits of eggs, you may be asking yourself, "Which ones should I choose?" If you've been to the supermarket lately, chances are that you've noticed the abundance of egg varieties out there. Here's a quick guide to the types of eggs that are now available.

• Brown. Different breeds of laying hens produce brown eggs.
There are no other differences from white eggs.
• All-Natural. Laying hens are fed a diet free of additives and
antibiotics. Packages have the USDA shield of approval to assure consumers that the claim is valid.
• Free-Range. Laying hens are raised outdoors or with access to theoutdoors, similar to how hens have been raised on family farms.
• Cage-Free. Some suppliers of cage-free eggs say laying hens are free to roam. However, some cage-free chickens are still raised indoors but not confined to wire cages inside the building.
• Organic-Certified. Laying hens eat organic feed that contains no hormones, antibiotics, or pesticides and that isn't genetically
modified. Farmers must keep records of the type of feed used to
ensure it meets the definition of "organic." While not necessarily
raised as free-range chickens, some suppliers of organic-
certified eggs note that laying henshave access to the outdoors.
• Nutritionally Enhanced/Omega- 3. Including flaxseed and
vitamin E in laying hens' feed yields eggs with higher levels of
omega-3 fatty acids and vitamin E in the yolks. (Omega-3 is also
found in salmon and dark-green vegetables.) This polyunsaturated fat has been linked to increased mental function, a stronger immune system, reduced risk of heart disease, and a more balanced metabolism.
• Vegetarian. Although the term "vegetarian eggs" seems odd, it jus means that laying hens ate feed with no animal byproducts. Which variety is best for you?

Ultimately, it's all a matter of preference. Although these
varieties can be much more expensive than regular white eggs, some consumers prefer the taste of free-range or
organic-certified eggs. Regardless of the type you choose, though,  eggs still remain a naturally nutritious food product. Affordable, versatile, and delicious—even a heart-healthy diet can include whole eggs.