Eggs really are the perfect food. They’re nutritious, versatile, and loaded with what our bodies crave.

Take choline. Our bodies make a little, but not enough—especially during pregnancy or when kids grow fast. We need foods to fill the gap. Egg yolks shine here. They’re one of the richest sources, right up there with liver, meat, poultry, fish, and dairy. Plants like broccoli, beans, nuts, and grains offer some too, but eggs deliver it easily and in big amounts.

Choline helps make acetylcholine, the brain chemical tied to memory, mood, and muscle control. Too little, and your thinking can fog up. It also protects your liver. Without enough, fat piles up and raises the risk of fatty liver disease—even if you stay fit.

Most Americans fall short on choline. Data show average daily intakes hover around 402 mg for men and 278 mg for women—well below targets. Only about 10% of people hit the mark. Vegans and vegetarians often struggle more since they miss top animal sources.

Pregnancy ramps up the need. Low choline links to higher chances of neural tube defects and weaker brain development in babies. That tiny brain demands plenty! If you’re plant-based and pregnant, smart planning or supplements become key.

In 1998, experts declared choline essential. They set daily goals: 550 mg for men, 425 mg for women, and 450 mg during pregnancy. Old fears about egg yolk cholesterol kept many away back then. Now we know eggs are safe and smart. They’re an easy, tasty way to boost choline and stay sharp and healthy.

Eggs just make sense. They fuel your brain, guard your liver, and bring a smile with every bite!