Egg calories at a glance

 Eggs are a highly nutritious food, providing numerous health benefits, such as:

1. **Rich in High-Quality Protein**: Eggs contain all nine essential amino acids, making them a complete protein source. This helps in muscle building, repair, and maintenance.

2. **Good Source of Vitamins and Minerals**: Eggs are rich in vitamins like B12, riboflavin, and folate, as well as minerals like selenium, phosphorus, and iron, which support energy production, brain health, and immune function.

3. **Heart Health**: Eggs contain good fats, particularly omega-3s (in certain eggs), which can improve heart health by reducing inflammation and lowering cholesterol.

4. **Weight Management**: The high protein content in eggs helps with satiety, keeping you fuller for longer, which may aid in weight management.

5. **Eye Health**: Eggs are a great source of antioxidants like lutein and zeaxanthin, which protect the eyes from age-related macular degeneration and cataracts.

6. **Brain Function**: Choline, a nutrient in eggs, is essential for brain function, memory, and mood regulation.

7. **Bone Health**: Eggs provide vitamin D, which is important for calcium absorption and maintaining strong bones.

8. **Skin and Hair**: The nutrients in eggs, including protein, biotin, and B vitamins, support healthy skin, hair, and nails.

Eating eggs in moderation as part of a balanced diet can offer these benefits while supporting overall health.

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