This classic breakfast staple can be used in a variety of recipes and offers a healthy dose of lean protein.

Scrambled, sunny side up, boiled, deviled or poached eggs can be eaten on their own or as a key ingredient in your favorite dish. Although they are small in size, eggs dish out a large amount of rich nutrients, along with a caloric count of just 70 calories. They also contain 13 essential vitamins and minerals in varying amounts that are needed by humans to form a nutritious diet. Affordable and versatile, eggs are a food for all seasons, can be eaten at any meal and fit perfectly into a healthy lifestyle.

Did you know?

The year 2014 was recently named the Year of the Egg for American restaurants by

Eggs are known for their high-quality lean protein, which provides the mental and physical energy to keep you moving on your busiest days. A large egg contains over six grams of protein a piece. They are also a tremendous source of choline, an essential nutrient that makes an important contribution to healthy pregnancies by helping prevent birth defects and promoting fetal brain development. It also assists brain function for adults by upholding the structure of brain cell membranes and assisting the brains neuro-transmitters.

Adding eggs into your diet can benefit your health in a number of ways. According to the American Egg Board, an egg’s nutrients play a large role in the promotion of weight management, muscular development, eye health and more.

Storage Tip

According to the FDA, hard-cooked eggs (in the shell or peeled) should be used within one week after cooking. For cooked egg dishes, refrigerate and use within three or four days.

Need a Superfood recipe? Try one of these:

Rustic beans and eggs

Mexican quinoa salad with fried egg

Pistachio crusted salmon patties