EGG

Whole eggs are among the most nutritious foods on the planet, containing a little bit of
almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.
Eggs are high in cholesterol but eating eggs does not adversely affect cholesterol in the
blood for the majority of people.
Eating eggs consistently leads to elevated levels of HDL (the "good") cholesterol, which is
linked to a lower risk of many diseases.
Eggs are among the best dietary sources of choline, a nutrient that is incredibly important,
but most people aren’t getting enough of.
The antioxidants lutein and zeaxanthin are very important for eye health and can help
prevent macular degeneration and cataracts. Eggs are high in both.

AVOCADO
Avocados are nutrient-dense fruits. You get a lot of vitamins, minerals, healthy fat, protein, etc.
from it.

One avocado contains healthy fats, specifically monounsaturated fats, or MUFAs which
promotes heart health and may help lower your LDL cholesterol.

Avocados contain vitamins and minerals to help support a healthy immune system. They also
contain folate (helps regulate cell function) and vitamin K (bone health).

Plus, avocados are an incredible source of potassium, supplying even more than a similarly
sized banana, which can help maintain healthy blood pressure levels.

That’s not all, though. Avocados also contain carotenoids (the pigments that give fruits and
vegetables their vibrant color), specifically lutein and zeaxanthin, which play a key role in eye
health.

Avocados contain fiber that facilitates good digestion and helps promote satiety.

They also act as a ‘nutrient booster’ by helping to increase absorption of vitamin E and other
important fat-soluble nutrients.

You can add avocado to almost any meal.

Is It Okay to Eat an Avocado a Day?

If you love the convenience and buttery taste of nature’s fattiest fruit, it’s tempting — easy, even
— to eat one every day.

But is it OK to eat an avocado a day?

“This really depends on what else you’re eating during the day.

“Since the majority of fat in avocados is monounsaturated, “it makes them a healthful swap for
foods and ingredients with a high-fat ratio.”

ONION

Onions are high in vitamin C, a good source of fiber, and with only 45 calories per
serving, add abundant flavor to a wide variety of food. Onions are sodium, fat, and cholesterol
free, and provide a number of other key nutrients.