Here are five reasons to make eggs part of your daily diet:

Eggs Are Loaded with Nutrients

If you’re looking for a nutritional powerhouse, crack open an egg.  One large egg has 70 calories and provides varying amounts of 13 essential nutrients, including vitamin D, iron, zinc, lutein, zeaxanthin, and choline. Eggs also pack in six grams of high-quality protein per large egg, plus antioxidants.

Eggs Are Affordable and Versatile

At just 20 cents per serving, eggs are the least expensive source of high-quality protein. Eggs are also one of nature’s most versatile foods. From hard-boiled, scrambled, and perfectly poached, to quiches, soufflés, omelets, and meringues, there’s no limit to they ways you can use eggs in everyday cooking and baking. For one of my favorite ways to enjoy eggs, try these Baked Eggs in Bacon Cups.

Eggs Can Be Part of a Heart-Smart Diet

Perhaps you’ve limited eggs in your diet because of reports that the cholesterol in eggs may lead to increased risk for heart disease. However, more than 40 years of research have demonstrated that most people can enjoy eggs without significantly impacting their risk of heart disease. In fact, studies show that saturated fat may be more likely to raise a person’s cholesterol than dietary cholesterol. What’s more, a recent analysis showed that eating one egg a day reduces risk of stroke by 12 percent.

Eggs May Help You Lose Weight

The high-quality protein in eggs can help you feel full longer, which can help you maintain a healthy weight. What’s more, studies show that eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. In an egg vs. bagel challenge, dieters who ate an egg breakfast versus a same-calorie bagel breakfast lost 65% more weight and significantly more belly fat compared to those who ate the bagel breakfast.

Eggs Help to Rebuild Muscle Post-Exercise

Eating protein-rich foods, like eggs, after your workout can help boost muscle recovery by providing the essential amino acids necessary to repair and build muscle mass.  Aim for about 20-30 grams of protein at each meal, and especially post-exercise, to help encourage muscle tissue repair protein synthesis.