The humble, 80-calorie egg is finally escaping its bad rep and scoring points for its optimal protein, abundance of disease-fighting omega-3 fatty acids, and high levels of a nutrient called choline, which has been linked to sharper memory and improved eyesight, says Silber. No need to stick to egg whites either. The warnings about the dangers of high-cholesterol egg yolks appear to have been overblown, says Lamm.
Go for the organic kind, suggests Silber, which come from hens raised cage-free on feed without pesticides and antibiotics. "Smaller studies have shown that cage-free eggs, made from chickens free to roam the pasture, do have higher levels of nutrients, like omega-3 and vitamins A and E."