Eggs are among the most misunderstood and delightful foods on the planet. Though high in cholesterol, with more than two-thirds the recommended daily limit of 300 milligrams, a study by the Harvard School of Public Health found no significant link between eating eggs and developing cardiovascular disease in healthy individuals. It’s the saturated and trans fats found in pastries, snacks and processed foods containing hydrogenated oils that spike cholesterol levels in the blood.

“But this doesn’t mean that we should consume eggs on a daily basis. A few times a week, though, is OK,” says Dennis Briklin, a nutritionist in La Jolla, who points out that eggs contain all nine essential amino acids, making them a “complete protein food.”

Preparing eggs can be tricky business if you don’t understand their inner workings. For those kitchen-savvy consumers who accuse the cooking-impaired of not knowing how to boil an egg, they themselves might be off the mark when it comes to whipping up perfect, sunny-yellow egg dishes.

Before making hard or soft-boiled eggs, for instance, experts recommend poking a tiny hole at each end of the egg with a needle. This allows the eggs to release pressure when boiling and prevents the shells from cracking. Hard-boiled eggs should be placed in the water from the point you turn on the oven burner, then boiled for 10 to 12 minutes. For softer eggs, submerge then into water that is already boiling, and then cook for seven to eight minutes. To prevent toughness, always use moderate heat once the water starts boiling.

Additionally, boiled eggs should be cooled quickly in ice water for a few minutes, which prevents them from forming a greenish ring around their yolks.

When making omelets or scrambled eggs, many cooks believe that a splash of milk adds fluffiness. But water actually works better as it turns to steam and produces a lighter, airier texture. Cooking them over low to medium heat enhances the result.

Also, textbook recipes for meringue oftentimes fail to note that using plastic bowls can thwart the egg whites from foaming because of an invisible greasy film that clings to plastic. Metal bowls are the preferred choice among pastry chefs. And the egg whites will beat to a better volume when allowed to stand at room temperature for 20 to 30 minutes beforehand.

Here are several facts that crack beneath the surface for handling, storing and enjoying eggs:

Eggs are one of the few foods that naturally contain vitamin D.

There are no nutritional differences between brown and white eggs.

Contrary to popular opinion, the tiny blood spots found occasionally on egg yolks do not indicate they are fertilized and won’t hatch into chicks. Rather, they are the result of a ruptured blood vessel on the yolk surface that occurred during development, and pose no danger.

Eggs typically arrive at major grocery stores within four to seven days of being laid.

A cloudy egg white is a sign of freshness, not age, and is due to high carbon dioxide content when the egg is laid.

Eggs should be stored in their cartons opposed to refrigerator doors because the cartons protect the porous eggs from absorbing the odors and flavors of other foods.

Eggs can be frozen, but not in their shells. Beat whole eggs until blended, pour into freezer containers and seal tightly. Thaw frozen eggs over night in the refrigerator and use within 12 hours.

If a recipe calls for “one large egg,” it’s OK to substitute one medium or extra-large egg, or two small eggs.