The good egg: lose weight, get energized, and protect your heart—three simple reasons to eat more eggs

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STARTING YOUR DAY with an omellette frittata, or even a simple "eggs-in-a-hole" can feel luxurious--even downright indulgent, But have you ever noticed that a dish made with eggs also keeps you satisfied all morning long? That's because eggs are loaded with protein plus an array of other nutrients. In a 75-calorie, 11-cent package, the egg is a versatile essential that is rapidly shedding its bad cholesterol rap.

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EGGS-IN-A-HOLE ARTISANAL CHEDDAR BREAD AND FRESH SHAVED CHEDDAR GIVE THIS BREAKFAST DISH A BITE (RECIPE ON PAGE 108).

SPRING VEGETABLE FRITTATA THIS ITALIAN OMELETTE FEATURES TWO SPRINGTIME FAVORITES: VIDALIA ONIONS AND MOREL MUSHROOMS (RECIPE ON PAGE 108)

increase your energy

A large chicken egg contains about 7 grams of protein, which means that two eggs give you approximately 30 percent of the recommended daffy allowance for women. Protein supplies a more long-lasting energy because it's digested more slowly than carbohydrates or fat, says Susan Moores, M.S., R.D., spokesperson for the American Dietetic Association. "Protein should be a part of every meal or snack," Moores advises, "and eggs can be an easy way to get it."

lose weight

The high protein and rich flavor combo make eggs a crucial component of a successful weight-loss program. A 2007 study at Louisiana State University suggested that eating eggs for breakfast enhanced weight loss by increasing feelings of satiety, which helped study participants adhere to a healthy low-calorie diet.

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load up on vitamins

The average supermarket egg provides an array of essential nutrients: B vitamins, including folate, that are critical to building new cells; vitamin A, which helps to maintain the immune system; vitamin D for bone health and calcium absorption; vitamin E, which acts as an antioxidant, protecting the body from free radicals; iodine for the synthesis of thyroid hormones; zinc, which is vital to the body's absorption of protein; calcium for bone maintenance; the carotenoids lutein and zeaxanthin, which promote eye health; and choline, which plays an important role in fetal brain and memory development.

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protect your heart

A generation ago, eggs were declared cardio enemy number one because their high cholesterol content was believed to raise the risk of atherosclerosis and heart disease. One large egg yolk, after all, contains around 200 milligrams of cholesterol--two-thirds of the American Heart Association's daily recommendation. But a landmark 1999 study at the Harvard School of Public Health found that eating more than one egg per day did not elevate the danger of heart attack or stroke. And a 2ooo Michigan State study found that serum cholesterol was lower in those who ate more than four eggs per week than it was in those who ate no eggs at all.

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"Unless you have heart disease, diabetes, or high LDL [so-called 'bad cholesterol']," advises Moores,"you can safely eat one egg a day and your liver will moderate its production of cholesterol to accommodate them." But before you break out your whisk, remember that a balanced diet is essential."Some of the bad rap eggs get for cholesterol is because of how they are prepared and the company they keep-bacon, sausage, fried potatoes," says Moores.

CHICKEN TERMS TO KNOW

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CAGE-FREE These birds are generally raised on the floor of a barn without cages. The term, however, says nothing about how many birds live in the barn at one time.

CERTIFIED HUMANE Chickens certified by Humane Farm Animal Care are able to nest, perch, and engage in other natural behavior.

FREE OF ANTIBIOTICS CHEMICALS, OR HORMONES This term indicates that chicken feed is free of hormones and that no antibiotics or chemicals have been used in the production process.

FREE-RANGE These hens are given some outdoor access, so they can eat a natural diet of bugs and grass.

NUTRIENT-ENHANCED Some producers add flaxseed, marine algae, or marigolds to feed to produce "omega-3 enriched," "DHA enhanced," "folate-fortified," or "high in lutein" eggs.

ORGANIC USDA-certified organic eggs come from free-range chickens that eat feed that contains no antibiotics or pesticides.

VEGETARIAN FEED These hens are fed a diet free of animal products.

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COLOR DOESN'T MATTER Color has no effect on flavor or nutritional content: Hens with red feathers lay brown eggs and those with white feathers lay white eggs.

GRADES AA OR A ARE BEST Slight variations in the thickness of the egg white result in the different grades we see on cartons. You should feel confident buying AA or A eggs.

SIZE IS UP TO YOU The older the hen, the larger its egg. Egg size is a matter of consumer preference, but most recipes and nutritional data are written for large eggs.

LEARN MORE: For our protein-rich Asparagus and Scrambled Egg Crepes with Mustard Sauce recipe, go to naturalhealthmag.com/eggcrepes.