You really can have your egg and eat it too. Eggs continue to be the ideal protein-delivery system and have been for the last 30 years. Add it to any meal, breakfast, lunch or dinner, and pack a 6-gram protein punch. Protein fuels the muscles, boosts metabolism and keeps hunger at bay. These little round, white delectables are one of the best sources of protein that you can eat everyday. Eggs have gotten an undeserved bad rep but they still are a great source of healthy nutrients, especially helping to keep you fuller longer and stave off cravings. 

When you shop for eggs, try purchasing local, pasture-raised organic eggs. These versions are always going to be the way to go. They are much higher in nutrition. Be sure to avoid eggs with antibiotics, from chickens fed with GMOs or from poorly-treated chickens. Cage-free is also another popular option, similar to free-range chicken. 

1. Egg yolks are packed with nutrients

Many people don't know egg yolks contain many antioxidants which help fight inflammation. Also chocked full of B12, vitamin A, iron, selenium, biotin, phosphorous, choline and other various trace nutrients. In particular, choline, which most Americans are deficient in, is a very important nutrient for brain function, nervous system and supporting detoxification in the body. 

2. Eggs are not the source of high cholesterol and heart disease

We spoke about how nutritionists touted for years that dietary cholesterol and heart disease stems from eating too many eggs. The truth is our body needs cholesterol for important functions such as building and repairing cells. Studies have shown little to no link between dietary cholesterol and higher blood cholesterol levels. Did you know the liver produces cholesterol on its own? 

3. Eggs are one of the best sources of protein

There's a reason some people eat raw eggs in the morning to build muscle. They are perhaps the most perfect source of protein, containing about 6 grams per large egg with all the essential amino acids. Vegetarians and meat-eaters alike can reap the protein-packed benefits from eggs. 

4. Eating more whole foods helps digestion

When you consume fragmented foods like egg whites, your body doesn’t process it like a whole food. This means you can often develop cravings for “something else” because your body is wondering where the rest of the food is. Save yourself the hassle of jumping on the cravings roller coaster and just eat the whole food.

5. Whole eggs taste way better

Even though egg white omelets have gained popularity, there is nothing quite like eating the whole egg. Those who eat liquid egg substitutes are not even eating the entire egg. Egg whites or substitutes lose many nutrients during the processing.