Eggs

Overview

Eggs are a nutrient-dense source of complete protein, choline, B vitamins, and phospholipids. The yolk concentrates highly bioavailable lutein and zeaxanthin (xanthophyll carotenoids relevant to retinal and neural antioxidant context), alongside selenium and zinc. Pasture-raised eggs can provide more vitamin E and omega-3s. Eggs support neurotransmitter synthesis and membrane health.

Protein profile: Complete essential amino acid profile.

Key Nutritional Highlights

• Complete protein with high choline, B vitamins, and phospholipids relevant to neurotransmitter and membrane support.
• Yolk concentrates bioavailable lutein and zeaxanthin alongside fat-soluble nutrients that support carotenoid uptake in mixed meals.

Food Context

Synergies

• Pair with vegetables for carotenoid absorption (dietary fat enhances absorption of fat-soluble vitamins)

Sourcing

• Consider pasture-raised for higher omega-3 and vitamin content

Preparation

• Cook eggs for protein utilization. Stable-isotope work reports roughly ~51% true ileal protein digestion and amino acid absorption for raw egg protein versus ~91% for cooked egg protein — heat strongly influences digestibility and postprandial amino acid availability [4].
• A post-exercise trial (~30 g protein from five eggs) found boiled eggs raised peak essential amino acid concentrations more than raw eggs, but myofibrillar protein synthesis rates did not differ between raw and boiled groups [5].
• Yolk xanthophylls and cooking. Egg yolk is a rich source of bioavailable lutein and zeaxanthin. Domestic boiling, frying, and microwaving alter yolk xanthophyll profiles: total losses range from 6% to 18%, with higher Z-isomer content in cooked yolks and the largest reductions in all-E-lutein (about 22.5% after boiling) [6]. Cooking still leaves most yolk xanthophylls present; very high-heat or prolonged frying should be weighed against AGE formation and fat oxidation.
• Gentle cooking limits advanced glycation end products (AGEs) when heat is controlled; avoid routine raw egg consumption (lower protein assimilation and salmonella risk).
• Regular choline intake supports ongoing acetylcholine synthesis; important for structural membrane health.
• Eggs provide phosphatidylethanolamine (PE), which can convert to phosphatidylcholine (PC) or N-acyl phosphatidylethanolamines (NAPEs) for endocannabinoid system support [2].

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes

1 recipe containing this food

Savoury Greens & Egg Breakfast Skillet

A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	143 kcal	—
Protein	12.6 g	—
Total fat	9.5 g	—
Saturated fat	3.1 g	—
Carbohydrates	0.7 g	—
Fibre	0 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	1.8 mg	9.7%
Zinc	1.3 mg	11.7%
Magnesium	12 mg	2.9%
Selenium	30.7 µg	55.8%
Calcium	56 mg	5.6%
Potassium	138 mg	4.1%
Choline	293.8 mg	53.4%
Folate	47 µg	11.8%
Vitamin B12	0 µg	0%
Vitamin B6	0.2 mg	10%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	735 mg	—
DHA	58 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Egg, whole, raw, fresh, FDC ID 171287, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

13 substances in this food

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Lutein

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Zeaxanthin

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

DHA (Docosahexaenoic Acid)

Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment

References

These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.

1. Soerensen et al. 2014 – Effect of cheese and dairy fat on LDL
2. Garani, Watts, and Mizrahi 2021 – Endocannabinoid-related phospholipids (NAPEs)
3. Derbyshire and Maes 2023 – Role of choline in brain health
4. Evenepoel et al. 1998 – Digestibility of cooked and raw egg protein
5. Fuchs et al. 2022 – Raw vs boiled eggs after resistance exercise (Rocky study)
6. Nimalaratne et al. 2012 – Domestic cooking methods and egg yolk xanthophylls