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I have a toddler who's 2 and a half years old. She is the light of my life and one of the funniest people on the planet.

Ever since she was a little seed in the belly my beautiful smart understanding (did I mention smart?) wife has been researching all the ways we can make her as healthy as possible.

This means developing healthy attachment, getting her exercise, reading to her, and feeding her the right foods.

One of the foods we've prioritized above all others? Eggs.

When considering foods to put into your body one thing you should focus on is NDF's.

NDF's mean nutrient-dense foods.

You want foods that have as many micronutrients in them because they make you physically & mentally healthier.

The better the micronutrients the better impact on your health.

Eggs are one of the most nutrient-dense foods on the planet.

(Liver is also one of the best NDF's but it tastes kind of disgusting so eggs win out)

In the past, they got a bad rap as they were associated with heart disease & cholesterol. However recent studies show that eggs actually help decrease risk in both of those areas.

Why are eggs one of the most nutrient-dense foods on the planet?

Here are 7 reasons why you should eat more eggs:



1. Choline

Choline is an essential nutrient required for your brain, body & nervous system.

It helps you regulate memory, mood & muscle control while supporting cell structure, cell messaging & DNA synthesis.

Eggs are one of the richest sources of choline in your grocery store.


2. Lutein

Lutein is a carotenoid, which is a compound that gives plants color.

It helps prevent age-related vision loss and improves memory, learning & overall brain function.

Because it's an antioxidant it also helps protect your skin from UV damage.


3. Eggs improve good cholesterol

Eggs help increase high-density lipoprotein (HDL), which is commonly known as the "good cholesterol".

Contrary to popular belief studies are showing that high levels of HDL cholesterol can decrease your risk for heart disease and stroke.


4. Vitamin D

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

Vitamin D is known as the sunshine vitamin & is essential for your bone & teeth health, muscle function & your immune system.

A serving of 2 eggs provides 82% of your daily recommended intake.


5. Omega-3's

Omega-3s are essential fats that play a role in how your cell membranes work.

Benefits can include fighting depression & anxiety, improved eye health, lower risk of heart disease & fighting inflammation.

2 eggs can you up to 127% of your total intake for the day.


6. Protein

Eggs are a good source of protein because they contain all 9 essential amino acids to support effective muscle growth & recovery.

This makes the protein in eggs high-quality & bio-availability of protein in eggs is second to none.


7. Eggs are nutrient-dense AF 

Vitamin A, vitamin b6, folate, riboflavin, biotin, zinc, calcium, selenium, copper, iron, iodine, phosphorous, EPA, DHA, magnesium, manganese, and potassium...

And many other nutrients can be found in eggs.

They are nature's version of a multivitamin.

Things to consider...

When I talk about eggs one might wonder if I'm talking about the egg white or the yolk.

I'm talking about both.

The egg white part contains the protein while the yolk is the source of all those nutrients mentioned.

Don't be the person who asks for the egg white omelette as the breakfast spot. It's like buying a Ferrari and asking the dealer to take out the engine.

You want to keep the yolk in because that's where 90% of the nutrient-dense goodness comes from.

How many eggs should you eat? I know some people who eat 6 a day and that can be on the high side for some.

I'd recommend 2-3 per day as part of a healthy diet.

Also, what type of egg should you get? The best quality egg on the market has to be pasture-raised.

Researchers found that one pasture-raised egg contains twice as much omega-3 fat, three times more vitamin D, four times more vitamin E, and seven times more beta-carotene than eggs from hens raised on traditional feed.

From an agricultural standpoint, pasture-raised eggs are often superior too.

I hope this answers any questions about eggs you might have. If you've got more then send them over.

So this is my PSA of the week to you:

Don't be scared of the yolks. Eat more eggs.

Have a great week, high performer.

- Dan

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