Savings EGG-stravaganza

When times get tough, the tough get cracking, using eggs to stretch their food dollars.

At 15 to 25 cents per egg, they pack a big bang for the buck. Plus they are a nutritional powerhouse.

"One egg has 13 essential nutrients and are the gold standard for protein," said Sharon Jacob, dietitian with St. Francis Medical Center. "The egg white is pure protein. One egg contains 75 calories, and (they) are important in maintaining muscle strength and are great for a healthy pregnancy due to the choline that contributes to a baby's brain development."

Choline is a chemical similar to the B vitamins. It works in concert with folate, a natural source of vitamin B9 which is an important vitamin for pregnant or nursing women.

According to the American Egg Board, eggs play a role in weight management and eye health. The yolk is the storehouse for choline, folate, lutein, zeaxanthin and vitamin D.

Lutein and zeaxanthin are two antioxidants believed to help prevent muscular degeneration, a cause of age-related blindness. Also, much of the protein is found in the yolk, along with monounsaturated and polyunsaturated fats - the healthful fats.

Eggs at one time were shunned because it was thought they would increase a person's dietary cholesterol.

"Eggs really should not have the bad reputation that they have gained over the years," Jacob said. "That bad rap came from the fact that eggs are high in cholesterol - 212 milligrams per egg - and the recommendations for cholesterol are 200 milligrams per day. But now we know that our blood cholesterol is influenced mostly by saturated fat, not cholesterol in our foods."

Cholesterol is associated with heart disease and strokes. A 2007 Medical Science Monitor story reported that eating one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults, and that eating eggs may be associated with a decrease in blood pressure.

With good nutritional benefits coupled with low cost, now is a good time to consider making egg dishes a part of your regular meal rotation.

"Eggs are very versatile," Jacob said. "They can be used in many recipes and applications. They are portable and an inexpensive source of high-quality protein. Eggs should all be cooked, as one in 20,000 can be contaminated with salmonella."

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Contact the writer: 636-0271 or teresa.farney@gazette.com