contain lutein and zeaxanthin, two carotenoids shown to
protect the brain and improve neural processing speed. In
one Tufts University study, eating just 1.3 egg yolks per day
for 4.5 weeks increased blood levels of zeaxanthin by 114
to 142 percent and lutein by 28 to 50 percent—wow!^2
How to use: Enjoy liberal consumption of whole eggs.
Scramble them, poach them, fry them (in butter or coconut
oil), or soft-boil them. Since egg yolks contain many
valuable fats and cholesterol that are vulnerable to
oxidation, I recommend keeping the yolk runny, or more
custard-like, as opposed to cooking it through (hard-boiled,
for example). For scrambles and omelets, this means using
low heat and keeping the eggs creamy or soft as opposed to
dry and hard.
How to buy: With so many egg varieties available, it can
be confusing to know which ones to buy—and it will often
depend on your food budget. Here is a simple metric to help
guide your choice:
Pasture-raised > Omega-3-enriched >
Free-range > Conventional
Regardless of variety, eggs are always a low-carb,
inexpensive, and highly nutritious choice (even
conventional eggs, if that’s all your budget allows). They
are perfect for breakfast, but can be great with any meal—
even dinner. And, most important, eat the yolks, folks!