Phospholipids are the ‘intelligent fats in your brain.’ Similar to Omega-3 fatty acids; they make sure everything runs smoothly – kind of like the oil in your car. Phospholipids enhance your “mood, mind, and mental performance” and “protect against age-related memory decline and Alzheimer’s disease” (1).
Our bodies can make phospholipids, but it’s important to make sure you’re getting enough in your diet – especially if you’re pregnant (baby is using up a lot of mom’s phospholipids to grow his/her brain)!
The best source of phospholipids is from foods that are rich in choline, like egg yolks. Eggs have been given a bad reputation over the years especially when it comes to fat & cholesterol. Ignore what you’ve heard about eggs – eggs that come from high quality chickens, which are fed good fats like flaxseeds or fishmeal, are considered a superfood.
In terms of cholesterol; it’s essential for the health of your brain, and is involved in so many important body functions. “It’s simply a myth that eating eggs high in cholesterol gives you heart disease” (1).
That being said, not all eggs are prepared healthy – I’m talking to you Eggs Benedict, cheesy scrambled eggs cooked in bacon grease, and fried eggs dripping in oil. Boiled eggs, poached eggs, or frittatas are all healthy choices.
Other good sources include: legumes & nuts (ex. lentils, peanuts), fish, wheat germ, green leafy veggies and whole grains (2).
Not only is choline good for your brain; it’s also beneficial in liver & gall bladder functions (minimizes fat in liver); helps metabolize cholesterol and stimulates the thymus gland (important for proper immune system functions).
Boiled eggs are high in protein, low in calories, easy to prepare and very versatile. You can boil them while you’re getting ready for work in the morning, and take them with you for breakfast (with a piece of fruit & a whole grain) as a pre-gym snack, or as a salad topping for lunch. You can also add them as a topping on hamburgers or pasta!
Eggs can also make an appearance in your weekend brunch menu: try poached eggs with smoked salmon on whole grain toast or with white cheddar cheese & avocado on toast – so yummy, and so good for you!
What are you having for breakfast tomorrow?
1. Patrick Holdford, “Optimal Nutrition for the Mind”, 2009, pg.43
2. Danielle Perrault, “Nutritional Symptomatology, 2009, pg.168
Great post!!! I’ve been eating boiled eggs most mOrnings and never knew I was doing myself such a justice… I always just thought I was a bit lazy 🙂
I’m wondering if you can clarify what choline is?
Also – I love seeing your meal ideas but always find them difficult to remember!! A section on your site for the HEY snacks and meal ideas would be so great. Split into snacks, bfast, lunch and easy dinner.
Xoxoxox
Thanks sis! Choline is a type of phospholipid, but is also considered an ‘unofficial’ B vitamin. Eggs are high in choline, and a great HEY breakfast option. A “Meal & Snack Ideas” page is a great suggestion! Thanks! xoxo