Egg

Why You Need It

• High-Quality Protein for Muscle & Satiety: Helps build lean muscle and keeps you feeling full longer.
• Brain Health: Rich in Choline, a critical nutrient for memory and mood regulation.
• Eye Protection: Contains Lutein and Zeaxanthin, antioxidants that filter harmful blue light and protect vision.
• Nutrient Absorption: The healthy fats in yolks help your body absorb fat-soluble vitamins (A, D, E, K) from other foods.

Deep Dive

The egg is often called the 'gold standard' for protein quality because its amino acid profile is highly bioavailable, meaning your body can easily use it. But the magic isn't just in the whites; the yolk is a treasure trove of nutrients. It contains Choline, which many people are deficient in, yet it's vital for brain development and neurotransmitter function. Furthermore, eggs are one of the few food sources naturally containing Vitamin D, essential for bone health and immunity. By pairing eggs with vegetables (like spinach or peppers), you significantly increase the absorption of the antioxidants found in those greens.

Natural Food Sources

While eggs are the most concentrated source of these specific nutrients, a balanced diet is key. Since eggs are an animal product, they are unique in their composition. Here is a breakdown of an egg's nutrient density:

Supplementation

Eggs are a food, not a pill, so 'supplementation' means incorporating them into your diet. For most healthy adults, 1 to 2 whole eggs per day is considered safe and beneficial. If you have high cholesterol, consult your doctor, though recent studies show dietary cholesterol in eggs has minimal impact on blood cholesterol for most people.