Eggs (again)

They are also extremely high in cholesterol, with two large eggs providing a total of 422 mg (10).

They also provide 13 grams of protein, 46% of the RDI for selenium, as well as good amounts of riboflavin, vitamin B12 and choline (10).

Unfortunately, some people throw out the cholesterol-rich yolk and eat only the egg white. This is generally due to a misguided fear of the cholesterol in the yolk.

However, the yolk is by far the most nutritious part of the egg. It provides almost all the nutrients, while the white is mostly protein.

In addition, egg yolks contain the antioxidants lutein and zeaxanthin, which provide protection from eye disorders like cataracts and macular degeneration (11, 12).

Eating whole eggs may actually reduce your risk of heart disease by modifying the LDL cholesterol in your blood (13, 14).

Eggs may also lower blood sugar levels, and make you feel full and satisfied (15, 16).

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