Pasture-raised eggs

Eggs are one of the most nutrient-dense foods around: high-quality protein, choline (a nutrient your brain and liver rely on), and lutein and zeaxanthin, antioxidants that collect in your eyes. For most healthy people, research suggests eggs can be part of a balanced diet without the cholesterol worries they once carried.

Pasture-raised hens spend time outdoors foraging on grass and insects, and studies suggest their eggs can be higher in vitamins D and E and omega-3 fats. Labels can be confusing: "cage-free" simply means not in cages, often still indoors. Look for "pasture-raised" with a third-party certification.

Try this: keep a few hard-boiled eggs in the fridge for quick protein, or ask about eggs at your local farmers market. Small farms often raise their hens on pasture.