Eggs are nature’s most perfect food. They are plentiful, inexpensive and easy to prepare and full of vitamins, and are one of the best sources of protein on the planet. So why do I like eggs so much? Well, they’re a perfect source of protein, containing all nine essential amino acids. With all that said, they’re also loaded with vitamins and nutrients that help your eyes, your brain and your heart. They’re also one of the best sources of choline, which is not a vitamin, but an essential nutrient that must be consumed in the diet to maintain good health.Choline is essential for cardiovascular and brain function, and for the health of your cell membranes, but there’s more to the choline story. Choline forms a metabolite in the body called betaine, which helps lower homo-cysteine, a risk factor for heart disease.

Eggs are also “eye” food. Eggs contain lutein and zeaxanthin, two of the new “superstar” nutrients, when it comes to eye health. Lutein, present in the macula of the eye’s retina, appears to filter harmful, high-energy blue wavelengths of visible light from both natural sunlight and indoor light.

Water-cooked eggs are ideal and actually improve HDL, the “good cholesterol”, and help manage cholesterol overall. My very favorite way of preparing eggs is to make an omelet stuffed with vegetables or salmon and add some goat cheese. Yummy!