Benefits of Eggs as a Main Source of Choline

One very important aspect of eggs is the rich source of choline — about 113 milligrams (mg) in a single egg, nearly 25 percent of your DRI — which is necessary for building cell wall membranes, producing the molecules crucial for brain signaling and to make the brain chemical acetylcholine, involved in storing memories.

It also helps prevent the buildup of homocysteine in your blood (linked to heart disease) and reduces chronic inflammation. Choline plays a crucial role in pregnant women, as it helps to prevent certain birth defects, including spina bifida and, again, is very important for the brain development of unborn babies.

According to a study published in the journal Nutrients, only 8 percent of U.S. adults are getting enough choline and only 8.5 percent of pregnant women are consuming adequate amounts.

Researchers added, "This research illustrates that it is extremely difficult to achieve the adequate intake for choline without consuming eggs or taking a dietary supplement." Conversely, symptoms associated with low choline levels include memory problems, lethargy and brain fog. Because your body can only synthesize small amounts at a time, you need to get it from your diet on a regular basis.

Article Source: Dr Mercola at Mercola.com 

Why Start or Continue Eating Eggs

Instead of focusing on the faulty science that made you worry unnecessarily about consuming too much cholesterol, there are numerous reasons to go ahead and enjoy them. They're loaded with vitamins and minerals; in fact, just one boiled egg imparts these very good-for-you nutrients, in terms of the Reference Daily Intake (RDI):

6 percent of the RDI in vitamin A	5 percent of the RDI in folate
7 percent of the RDI in vitamin B5 (pantothenic acid)	9 percent of the RDI in vitamin B12
15 percent of the RDI in protein	15 percent of the RDI in vitamin B2
9 percent of the RDI in phosphorus	22 percent of the RDI in selenium

In addition, eggs contain a healthy amount of calcium, zinc and vitamins D, K, E and B6, as well as healthy fats. Lutein and zeaxanthin are important antioxidants that build up in the retinas of your eyes. This effectively protects your vision by inhibiting the development of cataracts and macular degradation, two of the world's most common and serious eye ailments.

Along with the high amounts of vitamin A, your vision is further defended with every egg you eat. Fuller reiterated that other nutritional advantages come through "micronutrients like carotenoids (for eye health), arginine (for healthy blood vessels) and folate (for healthy pregnancies and heart health)," according to the University's news release.

 

Article Source: Dr Mercola at Mercola.com