Current research suggests eggs are not as bad as they were once cracked up to be:

1. An egg a day for most healthy people is OK and does not result in significant changes in cholesterol or triglyceride levels.

2. According to new nutrient data from USDA, the average amount of cholesterol in a Grade A large egg is 185 mg, 14 percent lower than the 212 mg previously reported.

3. One egg contains only 70 calories and provides 6 grams of high-quality protein.

4. Health benefits from eating high-quality protein include maintaining muscle as you age and better blood sugar levels.

5. When people on a calorie-restricted diet ate protein foods, such as eggs, for breakfast, appetites were satisfied longer.

6. Eggs are an excellent source of choline. Choline enhances brain development in babies and improves memory after birth.

7. New studies indicate choline may even help prevent memory loss associated with aging.

8. A new reason. A large egg is now considered a “good” source of vitamin D, providing 41 IUs or 10 percent of daily value, which may have bone, cardiac and cancer protection benefits.

9. Egg yolks contain lutein and zeaxanthin, which may reduce the risk of cataracts and protect against macular degeneration. New research has found the lutein in eggs to be better used by the body, than some other sources of lutein.

10. Eggs are one of the most affordable sources of high-quality protein.

11. An egg is a quick and easy meal for breakfast, lunch or supper.

12. Hard-boiled, they make a great high-quality protein snack to help control hunger.

A newer egg on the market is called the omega egg. Research has shown omega-3 fatty acids may help prevent cholesterol from sticking to the artery walls, help keep arteries flexible, help lower triglycerides, reduce stroke and may even help reduce inflammation in certain types of arthritis.

The body does not make omega-3 fatty acids. It must come from eating foods such as salmon, flax seed and walnuts. Omega Eggs are different in that the diet fed to the hens includes flax seed (naturally high in omega-3 fats). The hen then produces eggs with higher omega-3 fatty acid content. One Omega Egg has 350 mg of omega-3 fatty acids, compared to 40 mg omega-3 fatty acids in a regular egg.

Consuming two Omega Eggs provides a similar amount of omega-3 fatty acids from a 3 oz. serving of salmon.

Research on Omega Eggs has shown that even people with high cholesterol can eat a dozen Omega Eggs per week and not affect their cholesterol levels, but can lower triglycerides.