While choosing eggs, stick to pasture-raised or omega-3 eggs, which are much higher in nutrients and antioxidants. Avoid eggs with pale yellow yolks and go for the ones with dark, deeply colored orange-yellow yolks. While the whites have vitamins B2 (riboflavin) and B3 (niacin), the yolks contain B6 and B12, folic acid (B9), pantothenic acid (B5), and thiamin (B1). They are also rich sources of vitamins A, E, K, and D. Eggs are one of the best sources of choline needed for brain health and the yolks contain lutein and zeaxanthin that help prevent macular degeneration. Don’t heat eggs in hot oil. The fats can oxidise and become harmful. Poach or soft-boil your eggs or cook them at low temperature.
