An egg yole contains about a hundred and 50 milligrams of colin. Only ten percent of adultsa in jest every day the adequate intake for coline, which is about 500 nd 50milligrams every day. 25 % of the collustral on your body,. eh, is is accounted for by the brain. Also carotnoids, which are anotherat of nutrients tha i want to talk about. But colies is superimportant, your grace. So i'm having datty fish eggs, yeh. I in. What else am i adding to my plate? The omega-3 fatty acids from oily fish such as salmon or mackerel.