Eggs are a cheap and easy way to increase your protein levels. A single egg has 85 calories and 7 gr. of protein, and they also boost your health. They are full of amino acids, antioxidants, vitamins and minerals. To get the most of eggs, eat them whole – the yolk contains choline, a nutrient that fights fat, so in the long-term, eggs may actually help you slim down.

The most important thing when buying eggs is checking the label. Organic eggs are best – they are approved by the USDA and don’t contain antibiotics, vaccines and hormones. The color varies depending on the type of chicken, but eggs have the same nutritional value, says Molly Morgan, RD and a board certified sports specialist based in New York. Here are the top 12 effects eggs have on your body:

  1. Eggs reduce the risk of developing heart disease

There are two types of cholesterol: the “good” cholesterol (HDL), and the “bad” cholesterol (LDL). The bad cholesterol is called that because its particles transport their fat molecules into artery walls, blocking them and causing atherosclerosis. The HDL cholesterol has the opposite effect, removing the fat particles from the walls of the arteries. The LDL cholesterol particles differ in size – people with smaller and denser particles are more prone to heart diseases compared to people with larger particles. That’s where the eggs work wonders – they transform the smaller LDL particles into bigger ones, effectively decreasing the risk of cardiovascular diseases.

  1. They boost the immune system

Eggs are extremely healthy for your body, giving a significant boost to the immune system. A big egg contains 22% of your recommended daily allowance of selenium, a nutrient that supports the immune system and regulates the thyroid hormones. When you lack selenium, the risk of developing Keshan or Kashin-Beck increases, affecting the bones, heart and joints. Eggs are especially healthy for children. Add an egg or two in your daily diet if you don’t want infection, viruses and diseases in your body.

  1. Eggs improve the cholesterol profile

One of the first things to do in order to stay healthy is lowering the LDL cholesterol levels. Eggs contain a lot of cholesterol (212 mg. per egg), but that doesn’t mean that they raise the bad type of cholesterol. But, if you have any doubts about the eggs and their cholesterol content, studies have shown that they increase the good (HDL) cholesterol, while increasing the size of the LDL particles from small to big. By doing this, eggs improve your cholesterol profile.

  1. They boost your energy

Eggs contain 15% of the recommended daily allowance of vitamin B2 (riboflavin). This vitamin helps your body convert food into fuel in order to provide energy so it’s no wonder that eggs are one of the best foods when exercising.

  1. Eggs improve the skin and hair

B-complex vitamins are needed in order to have great hair, skin, eyes and liver. Eggs contain the B2, B5 and B12 vitamins, which ensure proper function of the nervous system.

  1. You will feel fuller and eat less

We’ve already established that eggs are one of the richest sources of high quality protein. High protein foods have a positive effect on appetite, and this has been confirmed by many studies. Eggs score a high rating on the Satiety index, and will make you satiated for a longer time.

  1. Eggs promote weight loss

The satiating power of eggs have made them related to weight loss. In a study, subjects divided into two groups were given a breakfast of either eggs and bagels, containing the same amount of calories. The results showed that the egg group lost 65% more weight, 16% more body fat and saw a 61% reduction in the body mass index. They also had a 34% reduction in their waist circumference.

  1. Eggs protect the brain

Eggs are great for the brain as they contain choline, a nutrient that is a component of every cell membranes and is needed to synthesize acetylcholine, an important neurotransmitter. According to some studies, lack of choline is related to neurological disorders and reduced cognitive function. However, even knowing the facts, 90% of Americans don’t take the recommended daily amount of choline.

  1. Eggs can save your life!

The body produces 11 amino acids in order to sustain itself. However, it requires 20 amino acids. The remaining 9 can be found in eggs. The lack of these 9 amino acids leads to muscle wasting, weakened immune response, fatigue and texture changes on the skin or hair.

  1. They can reduce stress and anxiety

The deficiency of the 9 amino acids we mentioned previously can lead to mental health issues. In 2004, a study published in Proceedings of the National Academy of Sciences, explained how adding lysine to people’s diet had reduced their stress and anxiety levels, probably by modulating the serotonin in the central nervous system.

  1. Eggs will protect your eyes

Eggs contain lutein and zeaxanthin, two important antioxidants that protect your eyes. They are present in the yolk, and can reduce the risk of macular degeneration and cataract, the main reasons of compromised vision and blindness in older people. A research published in the American Journal of Clinical Nutrition showed that people who ate 1.3 egg yolks daily for just over a month saw increased levels of zeaxanthin by 114-142%. They also had increased levels of lutein in their blood by 28-50%.

  1. They will improve your bones and teeth

Eggs are a one of the best sources of vitamin D, which is an essential vitamin for teeth and bones. This vitamin helps the absorption of calcium, which is crucial for healthy bones, heart, colon and metabolism.