Yes, Eggs Are Healthy—Here's Why

(Knew it all along.)

Photo: Getty Images

Still avoiding eggs? If so, you’re missing out. While a lingering phobia of eggs seems to persist, the fact remains that eggs are one of the most nutrient-dense foods, says nutrition expert Keri Glassman, MS, RD, CDN. One large egg has 13 essential vitamins and minerals and six grams of high quality protein, all for only 70 calories.

They’re not just delicious—eggs are also easy to prepare, no matter your kitchen skills. Whether you prefer scrambled, poached, or hard-boiled, read on for Glassman's top five reasons to eat eggs every day.

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Eggs are filled with protein

One large egg contains about six grams of protein, meaning eating just a few will provide satiety. This is especially great if you’re a vegetarian and are looking for meatless protein sources.

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Eggs are an excellent source of vitamin D

You know, the sunshine vitamin? It can be hard to get enough when you’re working inside all day and doing your best to avoid skin cancer. Get the vitamin—which is essential for bone health since it helps your body absorb calcium—from eggs, instead. Bonus: Eggs also contain other hard-to-find vitamins like B12 and K.

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Eggs are good for your brain (and baby)

Eggs are an amazing source of choline, a micronutrient that is used to make a neurotransmitter that’s important for learning and memory. It’s also involved in the methylation cycle, which affects energy and mood, and has been shown to regulate inflammation. Finally, choline is essential for pregnant women since it’s important for fetal and infant brain development.

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Eggs won’t raise your cholesterol

Yes, eggs contain cholesterol. No, they won’t raise your blood cholesterol levels or increase your risk for heart disease. Avoid trans fats and sugar instead, and then crack open an egg for an omelet.

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...But read the label to make sure you're buying high-quality eggs

If you’re concerned about the humane treatment of animals, eating eggs used to be dicey. Who could argue keeping a hen in a cage so small it can’t turn around isn’t cruel? Buy from companies that make eggs that are Certified Humane and free-range across all of their product lines. These product labels mean that their hens have ample outdoor space to roost, scratch, and enjoy their sunny pasture.

RELATED: How Healthy Are Potatoes, Exactly?

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