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You need them for protein and omega fatty acids, Moore says. “I also recommend to most people omega 3 rich foods, such as walnuts and salmon and try to encourage heart healthy fat sources (such as olive oil and avocado) instead of other fat sources (such as butter and saturated fats),” she adds. Eggs are a good source of iodine and selenium – 16 and 20 percent, respectively, of what how much you need in a day. Eggs are also a great source of vitamin D.