I can’t say enough good things about eggs. They’re nature’s most perfect food. Egss are plentiful, inexpensive, easy to prepare in a zillion ways, and loaded with vitamins. They’re also one of the best sources of protein on the planet. They’re a great source of choline (300 mcg, all in the yolk) which is an essential nutrient for cardiovasuclar and brain function and for the health of your cell membranes. It also helps lower homocysteine, a risk factor for heart disease. Choline is an essential part of a phospholipid called phosphotidylcholine, which, without adequate amounts, both fat and cholesterol accumulate in the liver. Have you picked up on the paradox yet? People avoid egg yolks because they’re afraid of the cholesterol, but the choline in the egg yolk actually helps prevent the accumulation of cholesterol and fat in the liver! So, do me a favor. Stop with the egg whites already. Listen carefully: The egg yolk is good for you! Eggs are also “eye” food, as they contain lutein and zeaxanthan, two of the new superstar nutrients when it comes to eye health. And finally, eggs may protect against breast cancer.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

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