Why eggs are to dye for

It’s that time of year again to dye ‘em, hide ‘em and eat ‘em. Eggs, that is.

While some people think they need to avoid eggs altogether, current research has shown that eggs are not as bad as they once were cracked up to be.

In fact, eggs provide some very important nutrients. When eaten in moderation, eggs fit in a healthy eating plan.

Here are 12 reasons to eat eggs:

• One egg contains only 70 calories.

• An egg white provides six grams of high-quality protein that is easily digestible and provides all of the essential amino acids.

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

• When people on a calorie-restricted diet ate protein foods, such as eggs, for breakfast, their appetite was reported to be satisfied longer.

• Eggs make for a quick and easy meal for breakfast, lunch or dinner.

• Hard-boiled eggs make for a convenient, high-protein snack to control hunger.

• Eggs provide heme iron which is easily absorbed by the body.

• Eggs are one of the most affordable sources of protein. Cost is approximately 10 cents each, depending on sale prices.

• Eggs are an excellent source of choline for expectant moms. Choline enhances brain development in babies and improves memory after birth.

• A large egg is now considered a "good" source of vitamin D, providing 41 IUs or 10 percent of the daily value.

• Egg yolks contain lutein and zeaxanthin, which may reduce the risk of cataracts and protect against macular degeneration.

• 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. The 2010 Dietary Guidelines for Americans recommend consuming less than 300 mg of dietary cholesterol per day.