Eggs:
The latest Harvard Medical School research on this breakfast staple is that up to seven eggs per week is a recommended amount for optimal health. Eggs contain the highest quality protein nature can provide, rivaled only by soy. Plus, new studies show eggs contain nutrients in the YOLK that can enhance memory capabilities (starting as a fetus in the mother's womb), while research indicates eggs are an excellent source of lutein and zeaxanthin, substances that help protect against age-related macular degeneration of eyesight. University of California, Davis, nutritionist Liz Applegate says "bumping eggs out of your diet in hopes of lowering heart disease risk may actually be a bad idea," especially since nutrient-dense eggs can be a good choice for older individuals or dieters who are consuming a low number of daily calories. Applegate especially likes the new specialty eggs containing higher amounts of vitamin E and omega-3 "good" fats that aid the body in keeping artery walls clear of plaque.