The incredible, edible egg has gotten a bad rap over the last twenty years for being high in cholesterol, but recent studies show that eating eggs actually has no negative impact on cholesterol levels. In fact, it had no effect on lipid levels at all. Now that the misconceptions have been cracked (pun intended), here are some of the health benefits that eggs have to offer.

Eggs are excellent for eye health. They contain lutein and zeaxanthin, two antioxidants from the carotenoid family. These two carotenoids are the only ones found in the eye, and must be acquired from foods like egg yolks and green leafy vegetables, as humans are not able make or synthesize them. The carotenoids in eggs are also known to protect the retina and help to protect against age related damage.

Simply eating eggs can help you keep off weight, and not from doing exercises. One egg is only about 70-80 calories, and studies show that people who have an egg breakfast in the morning stay full longer, and eat fewer calories throughout the day. This is not a dream world though, don’t forget to replace the bacon and sausage with a piece of whole wheat toast instead!

In just one egg there are 6 grams of high quality protein, all 9 essential amino acids, and a wide variety of vitamins and minerals. That’s a whole lot of good stuff in such a small package, but that’s not all. The nutrients in eggs are more easily and effectively absorbed by the body than any other food source, and the amino acids that eggs provides are more efficiently converted into muscles, collagen, skin, and other tissues than any other food or drink.

Eggs are also a great source of choline. Two eggs provide almost half of the recommended daily quota of this important nutrient. Why is choline so important you ask? It helps to regulate the brain, neural system, and cardiovascular system. And trust us, you want those systems in good working condition!

They contain the ‘good’ kind of fat. One egg has about 5 grams of fat, and only 1.5 grams of that is saturated fat. There is a very high amount of protein in just the whites, and no cholesterol, but the whites alone lack the nutrients that the yolk provides. Besides all of the vitamins and minerals that the yolk contains, eggs are one of the few foods with naturally occurring vitamin D.

As if you needed another reason to start eating eggs, but we are in a generous mood and will give you one more egg-citing tip. Because eggs are so nutrient dense, they promote healthy hair and nails. Many people find that their hair grows much faster when eggs are added to their diet, especially those who were deficient in vitamin B12 and sulfur.