By Nicole Parmenter, Dietetic Intern for FitNutrition, LLC and Providence College Athletics with Katie Jeffrey, MS, RD, CSS
Have you ever noticed how amazing eggs are? There is an old adage stating that the hundred folds in a chef’s hat (called a “toque”) represent the hundred ways to cook an egg. Eggs are truly a culinary wonder; they appeal to almost everyone and can be combined with almost anything!
Beyond being indispensable in the kitchen, eggs are a nutritional powerhouse. Eggs contain over 11 essential vitamins and minerals ranging from vitamin B12 to vitamin E as well as the minerals, iron to selenium. They’re a great source of high-quality protein and contain beneficial antioxidants like choline, leutin and zeaxanthin. Choline contributes to fetal brain development and can aid in brain function in adults by protecting the quality of brain cell membranes. Both leutin and zeaxanthin aid in the prevention of macular degeneration.
As far as protein quality, eggs rank among the highest (1.0) on the PDCAAS scale. Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method used by the FDA to measure the quality and quantity of a protein’s essential amino acid profile. The scale ranges from 0 to 1.0 (100%); the higher the score, the better the protein source. Eggs provide a great source of protein (6 grams per egg) at an unbeatable price of 11 to15 cents per egg, making eggs a very affordable source of nutrition.
While there may just be 100 ways to cook eggs, the top five healthiest ways to cook eggs are: baked, poached, boiled, scrambled and omelets.
“Baked Eggs With Salsa Verde.” Food Network. Television Food Network, n.d. Web. 21 Feb. 2015.
Kern, Mark. “Daily Egg Consumption Does Not Promote Adverse Effects On Heart Disease Risk Factors In Resistance Trained Adults.” Nutrition Research Update 11 (2014): n.page. Egg Nutrition Center. Web. 21 Feb. 2015.
“Egg Nutrients.” Incredible Egg. American Egg Board, n.d. Web. 20 Feb. 2015.