Cooking Eggs for Healthy Living

Love eggs but afraid of them because of the bad reputation they seem to have.  Seems like we’ve all heard the adages, he’s a bad egg, smells like rotten eggs, don’t put all your eggs in one basket, why even humpty dumpty was depicted as an non repairable broken egg. So we think it’s time to “crack” the bad egg jokes and see how healthy those little white oval shaped things are for you. Thanks to Iron Mountain Refrigeration to giving this valuable advice on the topic. They are one of the reputed name in commercial refrigeration suppliers and you can find more information about them at

Debunking the “Bad Egg” rumor

Yolks are bad! You couldn’t be more wrong….

By throwing out the yolk and only eating the whites, you’re essentially throwing out the most nutrient, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolk in one large egg contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg.  In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  In fact, egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn’t as powerful without the yolks to balance out your amino acid levels, and don’t forget that the egg yolks from free range chickens are loaded with omega-3 fatty acids.

Advantages of eggs in the mid to aging adult

  • Weight conscience?

The healthy protein in eggs helps you feel full through out the day which leads to less eating between meals and late night snacking.

  • Losing muscle strength?

Eggs also help strengthen muscles and prevent muscle loss especially in aging adults. It’s choline also helps adults in maintaining an open line between the nero-transmitter of the brain which sends messages through the nerves to the muscles.

  • Worried about your eyesight?

The lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness.

  • Pregnant?

Eggs yolk are a excellent source of choline an essential nutrient in the development of the fetal brain. Yolks also decrease the risk of birth defects.

Two eggs a day provide about 250-300 milligrams of choline which is equal to half the daily recommended intake for pregnant and breastfeeding women.

Several healthy ways to prepare those incredible edible eggs

Soft Boiled

Fill the right ceramic pan with water and yes add a little salt, sea salt preferably, and depending on how you like your eggs boil them for about 5-6 minutes. Eat them with some wheat toast and you have a egglishish breakfast!


Add 1 T milk for every egg you use. Wisk together until the mixture turns yellow, cook on med heat until mixture starts to bubble gently. Stir for a minute or two and serve.

Scrambled eggs can also be microwaved. Follow similar instructions but put in a microwavable container. Micowave for approx. 4 min.


This is similar to scrambled except once you eggs start to get bubbly add veggies, when your egg looks like a pancake flip in half and wha-la you have an omlette.


This is an easy way to eat eggs, boil water in a saucepan with a pinch of salt. Then lower heat and bring water to a simmer. Break open an egg and plop it in simmering water. When egg turns white remove with large spoon and place on toast.

Hard Boiled

Place 6-7 eggs in a pan and cover with enough cold water to cover eggs. Bring water to a boil and remove from heat. Let sit covered for 15 minutes. Drain and immediately add ice cubes. Wait 5 minutes and refrigerate till ready to use.