Easter is a time to 'find' and enjoy eggs with the whole family. The eggs come in all different colors, sizes, and flavors. The most popular is undoublty the chocolate egg and the most controversial is the chicken egg because it is said to have too much cholesterol and is bad for your heart.  It turns out they are very nutritionally complete making them the tastiest multivitamin on our plates.


  • Eggs have long been recognized as a source of high-quality protein. Egg protein is usually referred to as "HBV" protein, meaning protein with High Biological Value. 
  • The high quality of egg protein is based on the mixture of amino acids it contains. (Amino acids are the building blocks for making proteins.) Eggs provide a complete range of amino acids, including branched chain amino acids (leucine, isoleucine, valine), sulfur-containing amino acids (methionine, cysteine), lysine, tryptophan, and all other essential amino acids. Their protein is sometimes referred to as a "complete protein" for this reason." 
  • All B vitamins are found in eggs, including vitamins B1, B2, B3, B5, B6, B12, choline, biotin, and folic acid. They are also a rich source of certain minerals (selenium and iodine) that can sometimes be difficult to obtain from other foods. 
  1. One little egg is packed with several vitamins essential to your health:
    • Vitamin B2 (riboflavin), which helps your body to break down food into energy
    • Vitamin B12 (cobalamin), vital for producing red blood cells 
    • Vitamin A (retinol), which is great for your eyesight 
    • Vitamin E (tocopherol), which fights off the free radicals that can cause tissue and cellular damage, which may lead to cancer 

    Vitamins A and B2 are also important for growth—(ie.pregnant women and children) 
  • Another great detail is that they are very inexpensive!


Eggs, pasture-raised, large, hard boiled
1.00 each
(50.00 grams)
Calories: 78
GI: low


 choline 34.5%

 selenium 28%

 biotin 26.6%

 vitamin B12 22.9%

 vitamin B2 20%

 molybdenum 18.8%

 iodine 18%

 pantothenic acid 14%

 protein 12.5%

 phosphorus 12.2%

 vitamin D 10.8%

 vitamin A 8.2%


  • Both parts of the egg contain different nutrients:

eggs chart



  • For a satisfying light dinner:

Frittata: Sautéed asparagus, mushrooms, onion, (add kale at the end). Beat eggs (one per person) with a splash of milk or plain yogurt. Mix eggs and sautéed veg. And pour in cast iron skillet and put in oven. Bake until done in the middle. Slice an avocado and a tomato to put on top for added color and nutrients. Maybe drizzle some salsa verde and crumble some goat cheese to give some more depth and appeal.

  • Hard boil a pot full of eggs on Sunday to eat as a snack or a quick breakfast for the rest of the week. 
  • For a quick and light breakfast:

Grab a hard boiled egg and wrap it with spinach and then a slice of prosciutto and/ or provolone. OR a plain hard boiled egg with mustard or siracha. A handful of nuts and a handful of fruit to make it complete.

Bottom line: 

Eggs are a nutrient rich, natural, inexpensive whole food. Keep your yoke and eat it too! because it is beneficial for me and you;) 

Have an enjoyable day and night!


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