Here’s what happens to your body when you eat two eggs a day. I would have never believed that #3 was…scary

Eggs have been a controversial food for years. Although they may seem like a harmless and affordable source of protein, there is a lot of misinformation about their nutrition. In the years when low-fat diets were in vogue, eggs were reviled. Now that fats are back in vogue (think: the keto diet), they seem less polarizing.

Related: 29 Egg Recipes in 15 Minutes or Less

Eggs are one of the most affordable proteins in the grocery store, with many major retailers selling eggs for less than 14 cents. They’ll keep for up to five weeks in the fridge, so you don’t have to worry about them spoiling like other types of protein like meat, fish or poultry. Replacing your eggs with a different, more expensive protein every day can help you save money and reduce food waste. Plus, eggs are so versatile that they can be used from frittatas for breakfast to shakshuka for dinner (and don’t forget baked goods!). But are eggs really healthy? What would happen if you ate them every day? What does science say about the effects of eating an egg a day on your body?

You may feel fuller and more energetic
Despite their small size and affordable packaging, eggs are packed with amazing nutrients. One large egg contains about 70 calories, 6 grams of protein, 5 grams of fat, and 0 grams of carbohydrates. Yolks, in particular, are a source of important nutrients such as vitamin B12, vitamin D, and choline, which are important for converting food into energy that our bodies can process and use. In addition, the combination of protein and healthy fats gives eggs the power to feel fuller for longer.

Your hair and skin will be healthier
Eggs are a good source of several B vitamins, including B2, B5, and B12. All of these nutrients play several roles in the body, including maintaining healthy skin and hair. Since all B vitamins are water-soluble, they don’t last long in your body and are easily stored, so regular intake is a good way to meet your needs. Eggs are rich in amino acids such as methionine (a building block of protein) that help improve skin tone, elasticity, and strength of hair and nails.

You can think more clearly
Eggs are rich in the micronutrient choline, which is used to build cell membranes and important neurotransmitters in the body. Choline is important for memory, mood, muscle control, and overall nervous system function, so not getting enough of it can lead to fogginess (among other severe symptoms). One egg provides about 6 percent of our daily choline needs, so eating eggs can help keep the brain healthy.

You may have better vision
Egg yolks contain two carotenoids, lutein and zeaxanthin, which are important for eye health. They play an important role in eye development and healthy vision, and research shows they help reduce the risk of age-related eye diseases. Dark leafy greens are another great source of lutein and zeaxanthin, so recipes like Roasted Mustard Greens with Eggs and Garlic help you double that.

You will have stronger bones
Vitamin D is important for many processes in the body. It helps regulate blood pressure, reduces the risk of certain cancers, and plays a positive role in mental health. Vitamin D’s most important role is to help maintain healthy bones. Improves intestinal absorption of calcium and helps maintain normal levels of calcium and phosphorus, which support healthy bone growth and bone regeneration. One egg contains 6% of the vitamin D we need, so adding an egg to your plate every day is good for your bone health.

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