A single large egg is just about 70 calories and is loaded with 6g of protein, making it a good protein alternative for vegetarians and non-vegetarians alike. Plus, they’re a great source of omega-3 fatty acids, which are essential for normal body function and heart health and must be ingested through food because the body can’t produce them on its own. Eggs can also boost eye health. Thanks to lutein and zeaxanthin, two antioxidants found in the yolks, eggs help to protect the eyes from damaging light and free radicals like those found in cigarette smoke. Together, these two compounds might reduce the risk of age-related macular degeneration, a disease that can lead to blindness. Egg yolks are also chock-full of choline, a B vitamin crucial in maintaining brain cell structure, sending messages from the brain to muscles, and maintaining metabolism and memory.
And for a meal with staying power, crack open a few eggs. In one study, participants felt significantly more full for longer periods of time after eating an egg omelet than when they ate meals like a baked potato or chicken sandwich. Another study found that when combined with a generally healthy lifestyle a two-egg breakfast helped subjects get in better shape versus when they ate a bagel for breakfast.