I'm an egg lover, have been all my life. Growing up, breakfast was a given. And eggs were generally part of the equation. There was a period when my mother was buying eggs from some special place where the eggs often had double yolks - yum!!! In my opinion the yolk is the best part, and I stand by that statement despite the controversy that has raged over the years.
According to the Environmental Nutrition newsletter, egg yolks contain some pretty significant nutrients. They contain lutein naturally, and some hens are raised on lutein-fortified feed. Lutein is good for your eyes and may help ward off the age related blindness caused by macular degeneration. The lutein in egg yolks is more easily absorbed than in many other foods.
Here in the U.S. hens are also fed flaxseed and algae to supply Omega-3's. I'd like to find the eggs with algae based omega-3's, they're labelled DHA and are a better source than flaxseed.
Yolks are also rich in choline and betaine. In a large study it was found that those with highest intakes of choline and betaine had the lowest levels of inflammatory markers, which are linked to heart disease as well as other issues. These nutrients are also found in other foods. Go to environmentalnutrition.com to find more information, because I'm talking about eggs here!
My ideal egg is gently fried in a little olive oil, just until the white sets up. Turn it over, cook for about 2 seconds and then slide onto your plate. The yolk must be soft and unbroken. Heaven. I'd rather have one perfectly cooked egg than a plateful of egg whites anyday. You see, it's about quality, not quantity.
For a nice scramble try what we had this morning: thinnishly slice up an asparagus stalk, medium dice some red bell pepper, and slice up a green onion. Gently saute your veggies in a little olive oil, say 1/2 to 1 teaspoon. Beat up 2 eggs with a whisk, season with a sprinkle of cayenne and pour into your good quality nonstick pan that is already laden with veges. Keep the eggs moving with a wooden spoon until they are cooked to the desired doneness; this will make them fluffy. I like hot sauce on my eggs but you may not. Serves 2.
The moral of my story is eggs are good for you. In moderation - just like everything else. Remember, 'tis better to eat one perfectly cooked whole egg than a plate of bland egg whites. Kathy Ackerman