Eggs are the victim of misunderstanding and misinformation. In his terrific article “The Truth About Eggs,” nutritionist Eric Reardon reviews the latest evidence that not only are eggs, in moderation, not dangerous for the heart, they are essential for the brain. We are afraid of eggs because they are high in cholesterol. But cholesterol is a vital part of your body – your brain needs cholesterol to function properly, as does your immune system. And if a cell becomes damaged, it needs cholesterol in order to be repaired.
In the class of animal foods (all of which contain cholesterol), fish and seafood are the healthiest and eggs follow in third place. In addition to cholesterol, eggs contain other brain healthy nutrients: (1) choline, a major component of our brain which helps to keep the bad cholesterol from clogging your arteries; (2) the antioxidant lutein which gives egg yolks their bright yellow color; and (3) several key vitamins and minerals including a B vitamin that may help reduce your risk of dementia, heart disease, and cancer. Not only that, eggs are an important source of protein with a modest amount of fat, which helps your body absorb the fat soluble vitamins in eggs.
It is best to buy free-range eggs, or at least eggs that contain omega-3′s (meaning the chickens have been fed meal that contains omega-3′s). Free-range eggs naturally contain omega 3′s because free-range chickens eat grass and weeds and then turn the vegetable-type of omega-3′s in grass and weeds into the DHA/EPA omega 3′s that our bodies and brains need.