For nutrition, consider the egg

The egg is the most complete of all foods:

• Eggs provide the highest quality protein on the planet. Egg protein measures a higher "biological value" — the ability to support growth and repair of body tissues — than any other food source.
• Most of the protein is in the white, about 3.5 grams. The yolk contains almost 3 grams, however.
• Egg protein is easily digested. Almost all (97 percent) of the amino acids — basic building blocks of protein — in eggs are readily available for use by our bodies.
• Cooked eggs are more easily digested than raw eggs. Cooking also destroys dangerous salmonella bacteria.
• Eggs yolks are one of the few foods that naturally contain vitamin D. One yolk contains 18 IUs (international units).
• Eggs can be "enriched" with certain nutrients. Hens fed a diet of 10 percent to 20 percent ground flaxseed will produce eggs with a higher percentage of healthful omega-3 fats than other eggs.
• One egg contains as much protein as an ounce of meat.
• A greenish ring around a hard-cooked egg yolk is an iron and sulfur compound that: forms when the egg is overcooked; forms when the egg is not cooled quickly; is harmless
• Brown eggs are often more expensive than white eggs but no different nutritionally from white eggs
• Hard-cooked eggs should be tossed after one week in the refrigerator