Egg yolks contain an astonishing array of essential vitamins and minerals, particularly vitamins A, D, E and K and iron, while the whites are a great source of protein. But the egg's tarnished reputation comes from the yolk, a source of saturated fat and cholesterol . As fat and cholesterol became public health enemies Number 1 and Number 2, health-conscious consumers scratched eggs off their shopping lists. Advertising campaigns have since been launched to tell us exactly how many eggs a week are safe to eat without raising your risk of heart disease, but the really interesting news are recent studies showing that eggs can be excellent sources of omega-3 fatty acids. Omega-3 is especially necessary for brain growth and development, and the evidence suggests it may reduce the risk of cardiovascular disease, arthritis, high blood pressure, tumor growth and diabetes.
Flax seeds are an excellent vegetable source.
Eggs may now join these foods. However, most of the eggs sold in the U.S.A. do not contain significant levels of omega-3s. So the only way to be sure of deriving all the benefits of eggs is by eating only those produced from free-ranging, organically fed hens. But even if you eat only the best eggs, you should still not eat them with complete abandon. You can often substitute egg whites for whole eggs, and some recipes will work just as well if you leave out the eggs altogether, so experiment.