Over the years eggs have been singled out as a contributor to heart disease due to the yolks’ cholesterol content. But decades of research has shown that eggs can be part of a healthy diet.

At just 70 calories, eggs offer up high-quality protein, lutein and zeaxanthin, two antioxidants that help with eye health. And vitamins A, D, B12, riboflavin, phosphorus and folate. They also provide choline, which helps with brain function.

Including eggs into a balanced diet may help you manage your weight. Their proteins help keep us feeling full and satisfied throughout the day. They help also to maintain lean muscle mass during weight loss, and we know that muscle tissue increases the metabolism: amino acids are the building blocks of lean tissue.

And the problem of cholesterol? A large egg supplies about 185 milligrams of cholesterol. The current guidelines recommend limiting cholesterol to less than 300 milligrams per day. The best way to make the most of this excellent food is to manage its quantity wisely on our table.