They can preserve vision and eye health. Eggs also contain a crucial chemical compound known as carotenoids that are normally found in fruits and vegetables — and these nutrients can help boost the immune system over time, “Carotenoids are the chemical compounds which produce the yellow, orange, and red colors in fruits and vegetables,” she shares, adding that eggs contain a class of carotenoids known as xanthophyll’s.

“The two xanthophyll compounds found in these carotenoid rich foods are lutein and zeaxanthin; they are more of the yellow pigments in our foods. Egg yolks contain these xanthophyll’s … And the color of yolk is dependent on the feed of the chicken and whether their diet included carotene-rich foods.”

They can build your bones more strong. Eggs are one of the few natural sources of vitamin D, which helps with absorbing calcium, maintaining healthy bones, promoting neuromuscular function, and reducing inflammation. “Other essential nutrients and vitamins found in eggs include DHA (higher amounts from pasture-raised chickens), other B vitamins, fat-soluble vitamins A, D, E, and K.”The trace minerals iodine and selenium are often forgotten about or not usually consumed in sufficient amounts, but they do play a role in brain development, thyroid function, and liver function.”

So, how many eggs we should eat a day? Science says that a healthy person can eat eggs up to 3 per day. Eggs are a complete protein, containing all 9 essential amino acids necessary to rebuild muscles and tissues in our bodies. So, why should we eat eggs? Depending on size, one egg has anywhere between 5 to 8 grams of protein and nearly everything in our bodies requires protein. That makes a constant supply of the essential amino acids, well, essential!