# Eggs >[!info]- 7 Reasons To Eat 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. > > 2. Lutein > Lutein is a carotenoid, which is a compound that gives plants color. > It helps prevent age related vision loss, improves memory, learning & overall brain function. > Because it's an antioxidant it also helps protects 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-3's 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 second to none. > 7. Eggs are nutrient dense > Vitamin A, vitamin b6, folate, riboflavin, biotin, zinc, calcium, selenium, copper, iron, iodine, phosphorous, EPA, DHA, magnesium, maganese, potassium.. > > (*Source: Email "The most nutrient dense food of all time?" from Dan Go*) --- related: