Brain & Focus
Eggs
A complete protein source and one of the few foods naturally rich in choline, a nutrient most people don't get enough of.
Brain
Vision
Recovery
Serving
1 large egg (50g)
Calories Per Serving
72
Key nutrients
Choline, complete protein, lutein, B12
Nutrient density
27
Why it’s worth eating
Eggs offer high-quality protein, vitamin B12, choline, and healthy fats. They support brain function and muscle repair. Enjoy boiled, scrambled, or poached eggs for a satisfying meal.
What you may notice
Mental clarity and mood
Satiety after meals
Markers worth tracking
Choline status (if tested)
Lipid panel
How to eat it
Cook the yolk gently (soft-boiled, poached) rather than at high heat for extended periods, it preserves more of the lutein and choline.
Pairs well with
Leafy greens, eggs' fat helps you absorb the carotenoids from greens cooked alongside them
Vitamin C foods, improves absorption of the iron in egg yolks
Storage
Refrigerate in the carton, not the door, to keep a stable temperature; use within 3-5 weeks of the pack date.
The numbers, per 1 large egg (50g)
0%
Vitamin K
9%
Vitamin A
0%
Vitamin C
2%
Calcium
5%
Iron
1%
Magnesium
1%
Potassium
19%
Vitamin B12
5%
Vitamin D
Fiber
0g
Egg, whole, raw, fresh (FDC 171287)
Evidence
C
HONEST BALANCE: eggs are neither villain nor superfood. Moderate intake is defensible for most people, the cardiovascular signal is real but small and confounded, and the standout micronutrient story is bioavailable yolk carotenoids.
Study dose vs. serving
Each additional half-egg/day: adjusted HR 1.06 (95% CI 1.03-1.10) for incident CVD, HR 1.08 for all-cause mortality. Other large cohorts report null associations, so the field is unresolved.
Zhong VW, et al. JAMA. 2019;321(11):1081-1095. DOI 10.1001/jama.2019.1572. PMID 30874756. Pooled 6 US cohorts.
Use caution if
You have an egg allergy, avoid entirely
You're managing cholesterol closely, discuss typical intake with your doctor, since individual response to dietary cholesterol varies
Details
Type
Protein
Season
Year-round
Forms
Whole, liquid, pasteurised in-shell, powdered
Price
Budget
Bioactive
Lutein and zeaxanthin (unusually bioavailable due to the yolk lipid matrix) plus choline
Heat stable
Partial - carotenoids survive cooking; overcooking oxidises cholesterol
Watch
Salmonella: cook until yolk and white are firm for vulnerable groups, refrigerate, or use pasteurised-in-shell. The choline-TMAO pathway remains a mechanistic hypothesis, not a demonstrated egg-specific outcome.
Reliability
5 / 5
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