Eggs might just be the easiest, cheapest and most versatile ways to up your protein intake. Beyond easily upping your daily protein count— each 85-calorie eggs packs a solid 7 grams of the muscle-builder—eggs likewise improve your health. They contain amino acids, antioxidants and iron. You should not just reach for the whites, though; the yolks boast a fat-fighting nutrient called choline, so choosing for whole eggs can actually help you trim down.

When you are buying eggs you have to pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines and hormones. The distinction in color just varies based on the type of chicken—they both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietician based in upstate New York. Here are 12 incredible impacts the mighty egg can have on the human body:

We will reduce our risk of heart disease

 LDL cholesterol is known as “bad” cholesterol in light of the fact that LDL particles transport their fat molecules into artery walls, and drive atherosclerosis — basically, gumming up of the arteries. (HDL particles, by contrast, can remove fat molecules from artery walls.) But not all LDL particles are made equal, and there are different subtypes that differ in size.

Bigger is definitely better — numerous studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles. Here is the good part: Even if eggs tend to bring LDL cholesterol up in some people, studies show that the LDL particles change from small and dense to large, slashing the danger of cardiovascular problems.

You will boost our immune system:

Only one large egg contains almost a quarter (22%) of your RDA of selenium, a nutrient that aids in supporting your immune system and regulate thyroid hormones.

Children should eat eggs. If children and adolescents do not get enough selenium, they could develop Keshan disease and Kashin-Beck disease, two conditions that can influence the heart, bones and joints.

You will improve our cholesterol profile

There are three things about cholesterol that everyone knows: 1) High cholesterol is a bad thing; 2) There are good and bad types of cholesterol; 3) Eggs contain plenty of it.

Doctors are generally worried with the ratio of “good” cholesterol (HDL) to bad cholesterol (LDL).One large egg contains 212 mg of cholesterol, but this does not imply that eggs will raise the “bad” kind in the blood. The body constantly produces cholesterol on its own, and a large body of evidence shows that eggs can actually enhance your cholesterol profile. How? Eggs seem to raise HDL (good) cholesterol while increasing the size of LDL particles.

We will have more get-up-and-go

Just one egg contains about 15% of your RDA of vitamin B2, also called riboflavin. It is just one of eight B vitamins. These vitamins help the body to convert food into fuel, which in turn is utilized to produce energy. Eggs are just one of the 25 Best Foods for a Toned Body! 

We skin and hair will improve

Other necessary vitamins for healthy skin, hair, eyes, and liver are B-complex vitamins. (In addition to vitamin B2, eggs are also rich in B5 and B12.) They also help to secure the proper function of the nervous system.

We will feel fuller and eat less:

Eggs are such a good wellspring of quality protein that all other wellsprings of protein are measured against them. (Eggs get a perfect score of 100.) Many studies have shown the effect of high-protein foods on appetite. You may not be surprised to learn that eggs score high on a scale called the Satiety Index, a measure of how much food contribute to the feeling of fullness.

We will lose fat

 A study gave some remarkable outcomes: Over an eight-week period, people ate a breakfast of either eggs or bagels, which consisted of the same amount of calories. The egg group lost 65% more body weight, 16% more body fat, experienced a 61% greater reduction in BMI and saw a 34% greater reduction in waist circumference!

We will protect our brain

Eggs are good for your brain because of an essential nutrient called choline. It is a component of cell membranes and is required to synthesize acetylcholine, a neurotransmitter. Studies have demonstrated that a lack of choline has been linked to neurological disorders and decreased cognitive function. According to a U.S. dietary survey more than 90% of Americans get less than the daily recommended amount of choline.

We will save your life

Amid the lesser-known amazing things the body can do: It can make 11 essential amino acids, which are important to sustain life. The thing is, there are 20 important amino acids that your body needs. Guess where the other 9 can be found? That’s right. A lack of those 9 amino acids can prompt muscle wasting, decreased immune response, weakness, fatigue, and changes in the texture of your skin and hair.

We will have less stress and anxiety

 If you are not having enough of the 9 amino acids that can be found in an egg, it can have mental effects. A 2004 study published in Proceedings of the National Academy of Sciences described how supplementing a population’s diet with lysine significantly reduced anxiety and stress levels, perhaps by modulating serotonin in the nervous system.

We will protect our peepers

Lutein and zeaxanthin are two antioxidants found in eggs and they have powerful protective effects on the eyes. You will not find them in a carton of Egg Beaters — they only exist in the yolk. The antioxidants significantly reduce the risk of macular degeneration and cataracts. Macular degeneration and cataracts are the leading causes of vision impairment and blindness in the elderly.

We will improve your bones and teeth

 Eggs are one of the few natural wellsprings of Vitamin D, which is crucial for the health and strength of bones and teeth. It does this, by aiding the absorption of calcium. Calcium is essential for a healthy heart, colon and metabolism.