No matter what you think of eggs, chances are you keep a carton in your fridge.

For me, eggs are the perfect breakfast. Not only do they taste amazing, but I’ve also discovered a variety of unexpected benefits. Even I didn’t realize how valuable they truly are until now.

After reading up on their benefits, I’ve made it a habit to eat two eggs a day. So, let’s dive into what makes eggs so nutritious, whether they’re really unhealthy to eat often, and how they fit into a balanced diet.

What exactly are eggs made of? As it turns out, they’re packed with essential nutrients. Eggs contain vitamins A, D, E, and B12, along with riboflavin and folate. They also offer important minerals such as iodine, iron, calcium, zinc, and selenium.

Egg Cholesterol You’ve probably heard the claim that eggs are bad for you because they contain cholesterol. But that’s a misconception. While eggs do contain cholesterol, it’s not harmful to your health, as explained by Aftonbladet’s Jennie Nyenvik. In fact, the cholesterol found in eggs doesn’t raise blood cholesterol levels in most people, making them perfectly safe to consume.

Protein and Weight Loss Studies show that a protein-packed breakfast can aid in weight loss. Research indicates that a low-calorie diet paired with eggs for breakfast can help you shed pounds twice as fast. Eggs also help you feel full for longer, reducing overall calorie intake throughout the day.

Boosting Immunity As we come out of winter, many of us have battled through colds and flu. It’s the perfect time to mention that eggs can actually help strengthen your immune system. Two eggs a day provide 22% of your daily selenium needs, which plays a key role in fighting infections, viruses, and illnesses.

The Power of Choline Have you heard of choline? This nutrient plays a critical role in nerve function, helping with memory and mental clarity. Studies show that choline supplements can enhance memory and alertness, which makes eggs a great natural source to keep your mind sharp.

Lutein for Eye Health Lutein is another important nutrient found in eggs, particularly chicken eggs. New research reveals that lutein helps protect your eyes and maintain clear vision by preserving the retina. Your body produces lutein naturally, but eating eggs boosts your intake, which is especially helpful as you age.

Fighting Depression During winter months, it can be hard to get enough vitamin D, which is essential for strong bones and a balanced PH level in our teeth. Vitamin D is also known to help combat feelings of sadness or depression. Eggs provide vitamin D and folate, both of which are critical for health. Folate is especially important for pregnant women, as it helps prevent birth defects and supports fetal development.

Anti-Aging Benefits Eggs also contain amino acids that assist in cell creation and regeneration. These nutrients can help slow down the aging process and improve your skin’s appearance. As we age, our bodies require more vitamin D, and eggs provide a good amount of this essential vitamin, especially for those over 60 who need an increased intake.

Reducing Heart Disease Risk Research from Canadian scientists suggests that diets rich in eggs may be linked to a lower risk of cardiovascular disease and some types of cancer. Eggs contain antioxidants like tryptophan and tyrosine, which contribute to heart health. While eggs can raise LDL (bad cholesterol) levels, they also improve heart disease risk by balancing LDL and HDL (good cholesterol) levels.

Now that you know the full spectrum of benefits, you may start seeing eggs in a whole new light. They’re not just a delicious breakfast—they’re an essential part of a healthy diet.