Despite having a bad rap for many years, with critics claiming that eggs were filled with cholesterol and those who consumed them were destined to develop heart disease, eggs are now being recognized as one of the most perfect foods that you can eat. After many scientific studies, including an important one conducted at Wake Forest University, which reviewed many previous studies, eggs are now near the top of the list of healthiest foods.

Between the egg whites and the yolks, you get a huge amount of vitamins, healthy fats, important minerals and protein. All in a small package containing around 70 calories. They are also easy to prepare, almost like a natural convenience food to reach for.

Consider these 6 great reasons to eat eggs on a regular basis:

1. Mood boosting properties

The omega-3 fatty acids, B vitamins, zinc and iodide that is contained in eggs will all help you to feel less fatigued and help to turn around a bad mood. Just don’t be fooled by “free range” labeling, this might mean that the chickens are still kept in warehouse environments, just not in tiny, miserable cages.

2. Help prevent cancer

Research has shown that women who consume high levels of choline, which is found in eggs, have a nearly 25% less risk of developing breast cancer. You can get up to 30% of your daily need for choline from one egg. Just remember that most of the choline is contained in the yolk, so don’t opt for just egg whites.

3. Boost your muscular system

With high amounts of protein, eggs help you boost muscle production and function. The high levels of vitamin B12 also help control muscle contraction. Opt for organic eggs when possible, to avoid getting any genetically modified versions or antibiotics.

4. Protect your eyesight

The lutein and zeaxanthin that are found in eggs are powerful antioxidants that help reduce the risk of developing macular degeneration or cataracts. Most of these antioxidants are contained in the egg yolk. Add some kale or spinach to your eggs to enhance the benefits.

5. Brain food

Choline is also helpful for keeping your memory sharp as you age. Eating eggs helps release acetylcholine, which is an important neurotransmitter that helps you recall information stored in your brain. The omega-3 fatty acids give your brain more fuel, as well. Choose eggs from grass-fed hens for the most benefit, because they contain more vitamin E, which has been shown to help prevent the development of Alzheimer’s disease.

6. Lose weight

A study conducted at Louisiana State University showed that obese adults who opted for eggs instead of bagels for breakfast five times or more per week lost 65% more weight than those choosing the carbs. The protein in the eggs also helps to keep you satisfied longer, and leads to fewer cravings throughout the day.

Don’t be fooled by the old-school thinking that eating eggs is unhealthy! Choose eggs often and improve your health!