Eggs
Overview
Eggs are a nutrient-dense source of complete protein, choline, B vitamins, and phospholipids. Key bioactives include choline (acetylcholine synthesis, membrane health), 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.
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
- Gentle cooking preserves nutrients and prevents formation of advanced glycation end products (AGEs)
- 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
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.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
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.